Wednesday, March 31, 2010

A Nice 4 Miler.......

So yesterday was a very good day to workout.  I didn't get started until pretty late just because I couldn't break away.  After dinner I took Bogey out for a walk 2.3 miles and 40 mins later we came back home and it was pushing 7:00 pm.

P90x was next once we got the kids setteled down to bed - by 8:30 Beth and I were working up a sweat (actually Beth doesn't really sweat, but I do enough for both of us.)  And we both felt pretty wiped after about 60 mins of Kempo.  Since we skipped the ab workout the day before we threw that 15 min workout in also.

Right after P90x I went out again for a run this time.  I had planned a 5k but I felt pretty good and since I had mentioned going for a 4 mile PB a few posts back I changed routes about 4 mins in to attempt a 4 mile PB.  My PB was set last year (4/18/09) at 42:47 so I knew I was going to set a new one.  (I really need to run this distance more.)  Plannng on the fly I wanted to run 9:40 mile pace and I knew this was totally within my grasp since I just ran a 9:14 mile pace for my 10k race last week.



MIle 1 was run in 9:55 - but I always start out a little slow on this course so I wasn't worried.  I slowly started to pick up my pace and I felt really good despite P90x earlier.  Mile 2 came in around 9:00 flat.  A little too fast but I did feel good and my legs felt pretty strong.  Core muscles felt strong also and I was able to get better movement throughout my hips which for me is has been uncommon these days.  As I get stronger in my midsection I've become less stiff while I'm running.  Mile 3 was uphill quite a bit and I was able to log another sub 10 min mile (I'm not sure what he actual time was here other than the face I was under 28 mins at tis point.) Mile 4 is all downhill and I finished off with a 37:34 total time.  9:14 pace!  I DESTROYED my year old PB by 5 mins!  I'm guessing I could have shaved another :30 - :40 seconds off this if I was really trying.

Total workout time:
Walking: 40 mins
P90x: 75 mins
Running/Cool down: 42 mins

Total Time:  2 hrs  37 mins

I'm very pleased with my runs recently - mileage is up, and my body is recovering very nicely between these efforts.  I' setting PB's almost everyother run right now and I feel like I'm still improving with plenty of room to grow.  I'm not sure how much more I'm goig to improve but for now I'm very happy with the results, workouts, and training runs.

I still haven't signed up for my half marathon, but I should get that completed sometime this week.  I know  can finish the distance, and I do have some 'goals' set this far out.  2:15:00 is my main goal with a stretch of 2:10:00.  I'd love to be closer to 2:05:00 but I'm not there just yet.  Still a 2:15:00 for my first half is a good goal right now and I can always improve on this at a later date.

Keep Steppin'
Bob

3 comments:

Chad in the AZ Desert said...

Nice workouts all the way around!

teacherwoman said...

Lookin' good dude!

Anne said...

Great job!!!
I don't know how you do all this after a full day...impressive.