Justin Havu

First interval workout done this morning. I warmed up with a mile of light jogging, the workout was 3x1/4mile running a bit faster than my race speed (not sure exactly what the pace was as I don't really have a way to track it other than MapMyRun, which I don't really trust a lot, and I don't think it can track interval workouts,) with some walking/light jogging for recovery in between each set, followed by a light jog for 1 mile plus stretching for my cool down. I was quite comfortable with this workout, felt good afterwards. Did some calisthenics and strength training this evening, felt great afterwards.

Another question--I do a few different stretches after my runs and workouts, but what are some of you guys' favorite stretches to do? I'm just curious because I would like to change up the different ones I do (basic standing quad stretch, calf stretch while leaning against a wall, a lot of the ones I used to do in P.E. class 15 years ago) but again, I would like some variety. All of this info, BTW, is very much appreciated! Thanks again!

Thanks, Dave. I have a 3.5 mile course that I mapped out, which I've been running at least twice a week, three times a week at most, and with a bit of walking and stretching to cool down afterwards, it's quite a comfortable run. My normal pace for that course is usually 11:00, sometimes 10:45, although I'm not sure how much I should trust the MapMyRun app! . What I think I'll try to do for my tempo workouts is do this course a little slower. There are several side streets too, in my neighborhood, so it will be easy to add another half mile if I feel comfortable and want the extra challenge. Over the next few days I'll try doing an interval workout, a tempo run, and maybe an easy hill workout, but what I want to do is build a routine that I can stick to, and maybe change it up a bit from time to time. One thing's certain, I've been running just for the fitness aspect over the past few years, but I'm seriously getting a lot of enjoyment out of it. Not only that, but completing my first 5K this past week, and connecting with others here on the KC forum is really getting me inspired to keep on running!

Alright, so let me see if I've got this right. A workout involving repeats is basically where after warming up with maybe a light jog and some stretching, I would run, for example, 4 sets of 500 meters with a recovery period in between (no wait, that's an interval workout, or are they kinda the same thing?), and a Tempo Run is where I would run, for example, a distance equivalent to a 5K or more, at a pace that's challenging, but comfortable at the same time. At least, that's how I'm interpreting the information in those two articles. Slowly, but surely, I'll get the idea.

Great article, but a couple things confuse me. 1.). What exactly is a tempo run, and 2.). What does it mean to run repeats or repititions?

Even better. The street I live on has a 1/4 mile stretch on one side of my house that's kinda flat, the other side has a 1/4 mile downhill stretch. Best of both worlds right there! What I'd like to do is start with the speed interval! then eventually I'd like to start working in some hill training. But one thing at a time first.

Justin, consider going to a track and doing speed intervals. Something like: run 2 laps at your current distance pace and then one lap at a pace faster than your goal pace. The fast lap doesn't have to be sprinting, but fast enough to only be sustainable for one lap. Repeat for as long as you can without stopping. It will make you more comfortable with longer distances, and your speed will improve. You should of course observe all precautions stretching etc. etc. Good luck! Joe I'll have to find a track in my area first, but I'm definitely up for trying that. I'm also doing a lot of full body strength training (no heavy lifting, just more reps with light to medium weights.). That, plus a nice 3.5 mile run every other day has definitely helped with getting my weight down to where I'm most comfortable with running, (170 lbs.) but I definitely want to try that track workout, gotta find a track first!

It's official. I'll be running the Goodwin Community Health Center Father's Day 5K. Next month. My goal is to be able to run it in under 30 minutes, but if I can beat my previous 5K time, I'll be happy. My pace for that was 10:23/mile. Any tips and tricks for gradually improving my pace?

Congrats! My goal for next year is to be able to run 6.2 miles, (10K.) It's just a matter of building up my endurance.

Well, I ran my first 5K this morning. It was a beautiful, sunny day with a breezy 70 degree temperature. The course itself wasn't too difficult, there were a few hills, short and long, but they weren't too steep at all. My final time was 32:10.68, so I would probably guess my pace to be about 10:30/mile. I'm still on a runner's high right now, and can't wait to do another one!

Iron Sharpens Iron conference in Worcester, MA--my rig... http://i88.photobucket.com/albums/k193/justinhavu/imagejpg1.jpg

I have a Pro-1 at my church, and I love it, but for some reason it freezes up on me from time to time, meaning I'll have to power it down then back on again. Not quite sure what the cause of this is, but the same thing happened with a Kurzweil Midiboard that I used to own.

Going for a 3.5 miler tonight before the storm hits us tomorrow. It's a mild 45 degrees right now, so I should be okay. I'm doing a 5K in May so the earlier I start working towards that, the better.

I'll be doing a 5K sometime in May. I have a couple different pairs of shorts (some Nike Drifit racing shorts and a couple of longer ones [mostly 5"]), but will be on the lookout for an inexpensive running vest/tank. Any favorites or suggestions?

Most definitely. There are tons and tons of hills around my house, and enough different areas I can go for more variety.

First run of the year a couple days ago--3.5 miles in 45 degree weather, which almost never happens in February, so it was every intention for me to take advantage of that.

I usually run against traffic, and in the past 3 or 4 years that I have been running, I've never had that kind of thing happen. And where I am right now, there really aren't that many trails, and up here, the time of day usually makes a difference--if I run in the early morning or evening, traffic usually isn't that bad. Also, I have a few different routes planned depending on the mileage that I want to cover, so I could do an easy 3-miler, or challenge myself with a 6-miler, or anything in between, but I'll be taking it easy until my knee heals up. Oh, and after 3 or 4 years of running, I'm so used to pavement that it really doesn't bother me at all.

Today, my 4-miler was cut short by about a mile or so. A car ran me off the road, which caused me to trip, fall, and acquire a couple of nice scrapes to my right knee. Nothing some H2O2 and a couple bandages wouldn't fix, and I walked the rest of the way home. I swear, the next car that tries that is getting a rock to their back window. That's how pissed off I was. It sucks too, because it would've been a great run!

3 miles planned for today, turned into a 4-miler, with at least 4 or 5 good-sized hills, and perfect 70-degree weather. Today's run couldn't have gone any better!

Another 3 miler today, in just under 40 min. Really warm today, almost 80 degrees F.

Completed my first run of the season--3.5 miles in just under 45 min. Surprisingly, I don't really feel fatigued at all. I do bike quite a bit--to work and back, 5 miles each way, and I'm working 4 to 5 times a week, so maybe that biking is helping my cardio endurance as well. If it's a nice day out tomorrow, I might go out again for another 3 miles.

Here's an improv session, and I also talk about the equipment used during said session. Not quite sure how to embed a video from Ustream, but... Here ya go! Enjoy!

New tune just finished PSALM 151 This is probably as spiritual as it gets for me.

So you're busy in the mornings and afternoons too? Not really, I just prefer going to the gym in the evening because there's hardly anyone there and I can easily go from one machine to the next without too long of a break in between. I do have a weight bench, so I guess there's really no excuse not to work out during mornings/afternoons.

Went to the gym tonight for some cardio/core work. Felt great, but I'm busy pretty much every other night this week so sadly I won't be able to fit in any gym time. Running an open mic on Tuesday and Thursday, band rehearsal on Wednesday, and going to Soulfest on Friday/Playing at Soulfest on Saturday...