Weekly Update 1/16 - 1/22/12

I ran a total of 24 miles this week.  I did the majority of my running at the gym on the treadmill due to the snow we got here in Des Moines, IA.  I did two tempos and my 9 mile long run on the dreadmill. When I run on the treadmill I use my Garmin for a heart rate training run.  I felt great running my 9 miles today.  I'm getting stronger and hoping to run injury free this year.  

Weekly Running Recap.

I had a pretty good week of running last week.  I did suffer a little on my Monday run.  I went out on my run to meet my girlfriend at the gym and I was really sore.  I did run an eight miler the day before and It was just a little too much.  I did have two good tempo runs each a little over 5 miles each.  I had a great long run this past  Sunday.  I ran 9.2 miles with 46 degree temperatures.  I have had the best winter for running in Iowa.  I finished all of my runs at the gym doing yoga and strength training.

It's finally cold in Iowa

Well I guess my fall winter weather here is Iowa is over.  Today it is COLD outside.  The temperature is 16 degrees with 24 mph winds.  I'm lucky I don't have to run tonight because I did my tempo run yesterday when it was 36 degrees out.  I do have another tempo scheduled tomorrow and I will just have to power through the cold.  Google tells me it's going to be sunny and 23.  Lets hope for the sun.

Week in Review

I had a great week of running.  I did two tempos my fastest since my injuries and I also got out for a two mile run with my 9 year daughter.  My daughter is just starting to run.  She has put in a total of five miles with me so far.  Hopefully she will be a future runner.  Back to my running progress.  I also did an 8 mile long run this afternoon.  I put in 26 miles this week.  I have been progressing slowly so I don't continue to injury my self.  I am continuing with my strength training and yoga.  This has all been such great help.

Awesome Tempo Run by sscharer at Garmin Connect - Splits

I had a great run this evening. I hit my tempos with strength and tackled the Park Avenue hills here in Des Moines. I'm finishing my fourth week of base training and I doing awesome. Here are is a copy of my garmin splits. I will post a recap of my week on Sunday.

Awesome Tempo Run by sscharer at Garmin Connect - Splits

Tempo Run by sscharer at Garmin Connect - Splits

Ran my second tempo for the week. This run was a little tough. I started my run off with sore calves and couldn't really step up my speed. I did run with my heart rate monitor and stayed within my preset range so the run overall a good run. I did step up my tempos this week I added another 1,000 M on to my routine. I am not running 5 x 1,000 M at my heart rate tempo speed. I did link my splits to the page. Feel free to comment if you wish. Thanks. Shane

Tempo Run by sscharer at Garmin Connect - Splits

I had a great 7 mile run today.  This is the best Christmas present you can give you self is going out for a run.  I ran from my house to Grays Lake.  Grays Lake is a popular lake in the Des Moines, IA are with a 2 mile black top track surrounding the lake.  There is a nice city view in the back ground.  Next time I'm there I will take a picture to post on this site.  I had perfect weather today.  It was 45 degrees, sunny, and we don't have snow.  This is pretty strange weather for Iowa in late December.  Overall I ran 20 miles this week.  I did two tempos, an easy 30 minute run and today's long run.  I get to step up my base training a little more this up coming week.  I'm looking forward to posting next weeks training.

Started my Base Training

I started my base training yesterday and completed my first tempo run this evening.  I was using my heart rate monitor to keep a steady pace with my tempo run.  I did great during my first mile running at a 7.43 pace with my heart rate at 162 bmp but I started slowing down during my second mile.  I paced my second mile at 8.16 with a heart rate of 167 bpm.  I decided to use my monitor so I wouldn't race my workouts so I can hopefully be injury free.  After running this evening I went to Planet Fitness this is a local gym and worked my legs and did some recovery yoga.