Quality runs push me

It was a good running week.

After a three-legged trip Wednesday through Friday was postponed, I found myself in town unexpectedly.

The last-minute change left me time to tackle a mountain of backlogged work — and post a few good runs.

A friend and I have set our sites on the Oz Marathon (http://www.olathe.org/cvb/sports/Marathon/volunteer.html) on April 21 in Olathe, KS. Our official training program, which you can see at http://endurancesports1.files.wordpress.com/2010/07/break-4-marathon-plan.pdf, doesn’t kick in until January 2. Until then, I’m eager to maintain my fitness level from last month’s Gobbler Grind Half Marathon.

Toward that end, I logged a tempo and two interval runs last week. I was pleased I could finish them but humbled by their difficulty.

I did last week's quality runs at the Independence YMCA.

I did all three quality runs on the YMCA treadmill. I’ve never visited my Y two days in a row, much less three.

I timed my visits perfectly. I stopped in just after the lunch hour each day, and I had the cardio lab all to myself.

On Wednesday, I logged a six-mile tempo run starting at 6 mph. I increased my speed 1/10 mph every .5 miles, running my last half-mile at 7.1 mph.

I only ran three miles Thursday, but they were good ones. I started at 6.1 mph and, after adding 1/10 mph every half-mile through mile two, ran the third mile at 8.5 mph.

Day three was a doozy. I started at 6.1 mph and increased my pace 1/10 mph every quarter-mile through mile three. In miles four, five and six, I ran a quarter-mile at 6 mph, then increased my speed for quarter-mile increments to 8, 8.3, 8.6 and 9 mph with 6 mph cool downs between them.

Those paces may not seem fast to you, but they’re lightning-quick for this guy! I’m hoping to sustain them until I begin my formal full marathon training program next month.

Tom, a reliable running buddy, shown here at his holiday piano recital.

I’ve already mapped out this afternoon’s run with Tom, our 9-year-old son and a reliable running buddy. We clocked our dog-walking route at .8-miles last night, and Tom wants to run it 11 times for a total of 8.8 miles. If we complete the circuit, he’ll set a new distance record; we ran 8 miles together last spring.

Here’s to a good run this afternoon and another good week on the road. I hope your winter running is going well and that you’re able to enjoy a few rewarding runs over the holidays.

Happy running!

Kansas City Runner

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About Kansas City Runner

Kansas City Runner blogs on cool places to run, walk and cycle in Kansas City and beyond.
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