Did my planned tempo run today. Even tacked on something extra, was feeling pretty good.
Running short on time, here's the quick version:
One mile warm-up. 3 x 7:00 which the first mile I had some trouble getting into the groove. Then began to feel relaxed and just cruised along. Started the cool-down 5th mile, but after a few minutes decided to do a quick 800m interval to take advantage of feeling some speed. Was about 4 mins of recovery and then half mile in 3:10 or 3:15... I actually lost track of time but I know it was 3:15 at the slowest. May have been closer to 3:05_ish. Then cool-down mile. Total 6 in 46:40.
Hit some weights today. Had big salad for lunch!
Tuesday, July 28, 2009
Monday, July 27, 2009
Weekend Recap
Fell behind on updates (again)...here's a quick post covering the weekend:
Sat- 5 mile trail run. EZ effort. It was very humid in the woods from rain the night before. My shoes got quite muddy (and stinky). The regular muddy spots are becoming swamp mud sections! Bunches of people out today, mostly hikers/walkers. Several dogs running loose; owners with the same old "he's harmless" excuses.
Sun- 5 miles on the roads through my neighborhood. This was also supposed to be an easy effort but it ended up averaging around 8:00 pace. The wife rode along with her bike, which is becoming more of a regular thing. It's nice but I've noticed the pace is a bit faster when she's biking.
Last week's total hit 36 miles. Very happy with that number. Now if I can just my average weekly up to that number then I'll be in good shape. This coming week is planned to be easier intentionally/rest week. Then pile on the miles beginning in August.
Sat- 5 mile trail run. EZ effort. It was very humid in the woods from rain the night before. My shoes got quite muddy (and stinky). The regular muddy spots are becoming swamp mud sections! Bunches of people out today, mostly hikers/walkers. Several dogs running loose; owners with the same old "he's harmless" excuses.
Sun- 5 miles on the roads through my neighborhood. This was also supposed to be an easy effort but it ended up averaging around 8:00 pace. The wife rode along with her bike, which is becoming more of a regular thing. It's nice but I've noticed the pace is a bit faster when she's biking.
Last week's total hit 36 miles. Very happy with that number. Now if I can just my average weekly up to that number then I'll be in good shape. This coming week is planned to be easier intentionally/rest week. Then pile on the miles beginning in August.
Friday, July 24, 2009
Just My Imagination (Running Away With Me)
(Stones song title4 today) Ever feel like just running away from it all? I have the day off today, but tons a little things to get done before heading to the Phillies game tonite - WOOO Hoooo!!
But the break in routine made me skip my run this morning. Now there's just not enough hours left in the afternoon to finish what i have to do and squeeze in my workout. UGH, don't u just hate that?
If I can get 5 miles run tomorrow morning then I'll salvage 36 for the week. I'm fine with that total. But I'll have to take it easy at the game so that nothing interferes with running in the a.m. And I had actually woken up at like 4:00 this morning, couldn't get back to sleep. I got up and looked outside and momentarily thought about do a very early morning run. But laziness held me back and now I'm imagining how nice that would've been. bummer. On a bright note I've already hit 100 miles for this month and so my mileage is up. Certainly will be my biggest miles month of the year! Then even more in August will set me up for a fine fall race season.
A friend had a bad wipe out on her bike. Broke her collarbone... no running for 4 weeks. Now that's a bummer! I've got to be extra careful out there on the streets. Yesterday I did about 17 miles on bike (which I count as 5 miles for running log). It was just spritzing a bit off & on during the last 30 minutes. I'm not sure if the timing is the same, but this may have been when T hit a slippery patch and went down hard. I've never had a bad bike fall on roads. Had plenty of wipe outs on trails (which is why I rarely ride on the trails anymore!).
But the break in routine made me skip my run this morning. Now there's just not enough hours left in the afternoon to finish what i have to do and squeeze in my workout. UGH, don't u just hate that?
If I can get 5 miles run tomorrow morning then I'll salvage 36 for the week. I'm fine with that total. But I'll have to take it easy at the game so that nothing interferes with running in the a.m. And I had actually woken up at like 4:00 this morning, couldn't get back to sleep. I got up and looked outside and momentarily thought about do a very early morning run. But laziness held me back and now I'm imagining how nice that would've been. bummer. On a bright note I've already hit 100 miles for this month and so my mileage is up. Certainly will be my biggest miles month of the year! Then even more in August will set me up for a fine fall race season.
A friend had a bad wipe out on her bike. Broke her collarbone... no running for 4 weeks. Now that's a bummer! I've got to be extra careful out there on the streets. Yesterday I did about 17 miles on bike (which I count as 5 miles for running log). It was just spritzing a bit off & on during the last 30 minutes. I'm not sure if the timing is the same, but this may have been when T hit a slippery patch and went down hard. I've never had a bad bike fall on roads. Had plenty of wipe outs on trails (which is why I rarely ride on the trails anymore!).
Wednesday, July 22, 2009
When I Come Around. . . later & later
Here's something I've noticed recently, don't think I've mentioned it yet: It's been taking me longer & longer to warm up. Over the last few years I've incorporated "my plan" to begin each workout with some easy running. Usually one mile; sometimes two. Prior to that I would always just launch right into whatever pace I felt like.
Well lately I've been feeling tired & sluggish at the beginning of a lot of runs. But then I feel more comfy after one or two miles. . . then really feel ready to crank it up after the third or forth mile is complete. I hope this doesn't get stretched any further because then I'll be doing like a 5 or 6 miles warm up! WTF?!?!
I'm not sure if this could be a bit of over-training in the immediate cause, or maybe just plain getting older in a broader view. Maybe combo. What other reasons come to mind? Maybe all the months of marathon LSd (with hardly any speedwork) has somehow reset my internal engine to need the long warm up/?
Today's plan was 5 easy to moderate on the treadmill at the Y. The first 3 were at 8:30 pace, tread set to 0.5 incline. Was feeling blah & achey just until I came around to the end of 3rd mile, then started feeling much better. Increased speed so that mile 4= 7:50 and then #5= 7:25. At this point I was feeling so good I wanted to rip into a really fast final mile, and planned to tack on something for a cooldown. Mile 6= 6:50 with the final 1/4 being an ever increasing pace. Very easy last mile, total today 7. That's 26 so far this week. Shooting for 2x5 to finish week with 36.
Next week will have to be a drop-back week in mileage. My knees & feet are feeling some general discomfort. But I'm having a great mileage month!
Well lately I've been feeling tired & sluggish at the beginning of a lot of runs. But then I feel more comfy after one or two miles. . . then really feel ready to crank it up after the third or forth mile is complete. I hope this doesn't get stretched any further because then I'll be doing like a 5 or 6 miles warm up! WTF?!?!
I'm not sure if this could be a bit of over-training in the immediate cause, or maybe just plain getting older in a broader view. Maybe combo. What other reasons come to mind? Maybe all the months of marathon LSd (with hardly any speedwork) has somehow reset my internal engine to need the long warm up/?
Today's plan was 5 easy to moderate on the treadmill at the Y. The first 3 were at 8:30 pace, tread set to 0.5 incline. Was feeling blah & achey just until I came around to the end of 3rd mile, then started feeling much better. Increased speed so that mile 4= 7:50 and then #5= 7:25. At this point I was feeling so good I wanted to rip into a really fast final mile, and planned to tack on something for a cooldown. Mile 6= 6:50 with the final 1/4 being an ever increasing pace. Very easy last mile, total today 7. That's 26 so far this week. Shooting for 2x5 to finish week with 36.
Next week will have to be a drop-back week in mileage. My knees & feet are feeling some general discomfort. But I'm having a great mileage month!
Tuesday, July 21, 2009
Legs are beat up
This is a recap of Sunday, Mon., Tues since I've been busy and not blogging.
Tues: whew, my legs are sore. Some aches & pains in feet & knees, but nothing too bad. Main problem is quads very beat up from Sunday's long trail run. Glad I did it, but paying the price of DOMS today. Rest day, no workout.
Mon: Legs tired & sore from yesterday's really long hard effort. But I really forced myself to get out there and put in a few miles. Alot of times Runner's World and/or other sources say to clear out the legs by running a few miles the day after a tough effort. We'll see if there's any truth to that. I've always taken the approach that easy 'junk' miles are counter productive and so instead will usually just take rest days totally off to recover. I can see the mileage benefits of a more active recovery... just hope the body holds up okay with this new approach. 5 miles ez.
Sunday: Great long trail run - done solo - with plenty of hills. 14 miles total, about evenly split with flat sections and hills. Some hills very steep. Really took my time, 10 minute pace. Also took 2 five minute breaks back at the car to refuel/hydrate. So that would make it more like 11 min.pace but I stopped my watch during these breaks. Total climbing approximately 700 - 1,000 feet. I just looked at the Topo maps and seems to be closer to 1,000 ft. Also add the same for downhills, some of which were very steep/not traditional trails.
I am toying with the idea of a very long trail race/hiking challenge in Sept. The Susquehanna Super Hike is a running and/or hiking event. It is 25 miles and features 4,200 of elevation gain (8,400 total up and down). Link is here. I came to find out about this by chance, but it's interesting. Problem is that the PDR 13.1 is 8 days later. However, I am increasingly doubtful that I can take a real shot at a new personal best because my workouts just don't seem to be showing me that I've got it right now. So the trail race is appealing in leiu of a PR attempt.
So I'm thinking about it. And the long long trail runs with tons of steep hills can't hurt no matter which way I decide ... right?
Tues: whew, my legs are sore. Some aches & pains in feet & knees, but nothing too bad. Main problem is quads very beat up from Sunday's long trail run. Glad I did it, but paying the price of DOMS today. Rest day, no workout.
Mon: Legs tired & sore from yesterday's really long hard effort. But I really forced myself to get out there and put in a few miles. Alot of times Runner's World and/or other sources say to clear out the legs by running a few miles the day after a tough effort. We'll see if there's any truth to that. I've always taken the approach that easy 'junk' miles are counter productive and so instead will usually just take rest days totally off to recover. I can see the mileage benefits of a more active recovery... just hope the body holds up okay with this new approach. 5 miles ez.
Sunday: Great long trail run - done solo - with plenty of hills. 14 miles total, about evenly split with flat sections and hills. Some hills very steep. Really took my time, 10 minute pace. Also took 2 five minute breaks back at the car to refuel/hydrate. So that would make it more like 11 min.pace but I stopped my watch during these breaks. Total climbing approximately 700 - 1,000 feet. I just looked at the Topo maps and seems to be closer to 1,000 ft. Also add the same for downhills, some of which were very steep/not traditional trails.
I am toying with the idea of a very long trail race/hiking challenge in Sept. The Susquehanna Super Hike is a running and/or hiking event. It is 25 miles and features 4,200 of elevation gain (8,400 total up and down). Link is here. I came to find out about this by chance, but it's interesting. Problem is that the PDR 13.1 is 8 days later. However, I am increasingly doubtful that I can take a real shot at a new personal best because my workouts just don't seem to be showing me that I've got it right now. So the trail race is appealing in leiu of a PR attempt.
So I'm thinking about it. And the long long trail runs with tons of steep hills can't hurt no matter which way I decide ... right?
Friday, July 17, 2009
run-bike-run
this post is from 2 weeks ago, while reviewing July's totals (stellar) I noticed these workouts were never mentioned.
Wed.15th - planned to ride my bike today but just wasn't feeling it. Decided to mix it up by running a few, transition onto bike, then finish with a few more run miles. Went ahead and laid out the gear needed and then hit 2 miles at just under 7:30 pace. Very quick shoe change, helmet, and onto mtn bike. Did 14 miles (out Shipley & then around neighborhood twice) in under an hour. Got back to garage and changed back into my Brooks. As I started to run my legs felt soooo weird! I was like all pumped up in the quads and the legs just were not doing the usual thing. Felt stiff legged. Must've looked funny to my neighbors, if anyone was looking. However, the feeling/not feeling it didn't seem to impact the speed because the first split was 7:26. Began running 'normal' and the second split was a comfortable 7:21 only pushing the final 200 yards.
Very pleased with this workout!
Fri. 17th - i skipped yesterday but still having a decent mileage week. 4 easy on treadmill today. Hit the weights a bit after, and a good stretching. Plan to take a rest day tomorrow and hit it hard for a trail run on Sunday.
Wed.15th - planned to ride my bike today but just wasn't feeling it. Decided to mix it up by running a few, transition onto bike, then finish with a few more run miles. Went ahead and laid out the gear needed and then hit 2 miles at just under 7:30 pace. Very quick shoe change, helmet, and onto mtn bike. Did 14 miles (out Shipley & then around neighborhood twice) in under an hour. Got back to garage and changed back into my Brooks. As I started to run my legs felt soooo weird! I was like all pumped up in the quads and the legs just were not doing the usual thing. Felt stiff legged. Must've looked funny to my neighbors, if anyone was looking. However, the feeling/not feeling it didn't seem to impact the speed because the first split was 7:26. Began running 'normal' and the second split was a comfortable 7:21 only pushing the final 200 yards.
Very pleased with this workout!
Fri. 17th - i skipped yesterday but still having a decent mileage week. 4 easy on treadmill today. Hit the weights a bit after, and a good stretching. Plan to take a rest day tomorrow and hit it hard for a trail run on Sunday.
Wednesday, July 15, 2009
Philly Distance Run - the preview
I am excited to go up to Phila PA and run a workout on the PDR course. I volunteered to lead a road trip from here (Del.) so that we can get familiar with course... and generally for something new & different to do. Here's the club announcement.
This is open to anyone - so feel free to join us if you're in the area. Here's a link to the course map. I love that the elevation profile shows range from low of 24' and high of 55'. Did I mention that i don't run hills very well?
Although my enthusiasm is being cut by the fact that I'm not sure how I'm going to pull together a PR attempt. Based on my recent hard effort work outs I have lost all my speed. I traded in my speed for marathon long runs... and now I can't seem to get the speed back. Here's a summary of last Sunday's long run, second week in a row that I did this workout. This was intended as a Cooker (but ended up more of a steady simmer?)?
July 12 - first 6 miles averaged 8:30 over varied home neighborhood loop. 75 degress & 75% humidity.
mile 7 - 8:05 includes one hill
mile 8 - 7:59 big hill
mile 9 - 7:46 why am I not going faster, and when will this end?
mile 10 -7:40 is this measured correctly? Feel like I'm working much harder than 7:40.
tacked on one extra as a cool down. I got noticably slower compared to last week. Maybe the trail run the day before took something out of me? Maybe a bit more heat & humidity too. This workout felt good, but the times are just not what i was hoping for.
I'm going online to search for some half marathon training schedule/plan. At least the preview is no Hills at PDR - hoping for no Heat or Humidity.
This is open to anyone - so feel free to join us if you're in the area. Here's a link to the course map. I love that the elevation profile shows range from low of 24' and high of 55'. Did I mention that i don't run hills very well?
Although my enthusiasm is being cut by the fact that I'm not sure how I'm going to pull together a PR attempt. Based on my recent hard effort work outs I have lost all my speed. I traded in my speed for marathon long runs... and now I can't seem to get the speed back. Here's a summary of last Sunday's long run, second week in a row that I did this workout. This was intended as a Cooker (but ended up more of a steady simmer?)?
July 12 - first 6 miles averaged 8:30 over varied home neighborhood loop. 75 degress & 75% humidity.
mile 7 - 8:05 includes one hill
mile 8 - 7:59 big hill
mile 9 - 7:46 why am I not going faster, and when will this end?
mile 10 -7:40 is this measured correctly? Feel like I'm working much harder than 7:40.
tacked on one extra as a cool down. I got noticably slower compared to last week. Maybe the trail run the day before took something out of me? Maybe a bit more heat & humidity too. This workout felt good, but the times are just not what i was hoping for.
I'm going online to search for some half marathon training schedule/plan. At least the preview is no Hills at PDR - hoping for no Heat or Humidity.
Tuesday, July 14, 2009
Blogger World
I've been noticing some of my eFriends have much nicer blogs than me. :( How do you guys find all those gadgets, and get them onto the sides of yer page? I must work a bit more on that.
Especially since about 2 weeks ago a reporter was at a local 5k and he's since contacted me back about a featured article. Yes, I've already told him that I'm interesting enough for an article. But he says he wants to run a series on {normal} everyday runners. Here's another thing to figure out= how do u's get font changes like 'strike-through' that I see in other blogs? That adds a humorous element but blogger seems so limited. I just tried to type it in MSword, and copy & paste over here, but doesn't work. Assume not supported font type in blogger. FRUSTRATION.
Alert:
Check out Marlene's blog here. I've read this a few times, but for some/whatever reason hadn't put on as a fav. Done today. She has reached #500 blog entry and is having a gift give away to celebrate! She recently set a 5k PR, and was 1st overall woman for the first time ever. I never realized her entire story - has lost enough weight to be basically (assuming here) half the person she once was! Inspirational runner.
Especially since about 2 weeks ago a reporter was at a local 5k and he's since contacted me back about a featured article. Yes, I've already told him that I'm interesting enough for an article. But he says he wants to run a series on {normal} everyday runners. Here's another thing to figure out= how do u's get font changes like 'strike-through' that I see in other blogs? That adds a humorous element but blogger seems so limited. I just tried to type it in MSword, and copy & paste over here, but doesn't work. Assume not supported font type in blogger. FRUSTRATION.
Alert:
Check out Marlene's blog here. I've read this a few times, but for some/whatever reason hadn't put on as a fav. Done today. She has reached #500 blog entry and is having a gift give away to celebrate! She recently set a 5k PR, and was 1st overall woman for the first time ever. I never realized her entire story - has lost enough weight to be basically (assuming here) half the person she once was! Inspirational runner.
Monday, July 13, 2009
True Confessions
Okay, this day has finally arrived. I've been holding out a secret piece of info from you, my readers. This may be a bit embarrassing but here goes: I'm a huge SpongeBob fan.
They say the first step toward recovery is saying it out loud. So I've made it that far.
This comes up because I was reading Lindsay's post about her blister. (in addition to 18 miles on treadmill - that would be a PR for me as well ... but another confession here is that I routinely go 10 or 12 miles on the wheel. Sports Ctr and other mindless channel surfing (and people watching) at the Y help pass the time).
Anyway, back to the blister: I'm thinking how can I describe this situation in a comment back to L for her blog. Personification of an inanimate object gives human qualities to stuff around us. "The sea was angry that day" or "the couch was so comfy...it wrapped its arms around me and I found i couldn't get anything done all day". Etc. I like coming up with a good juicy personification every now & again. So I'm trying to come up with something clever to say. I'm thinking: blister. sister blister. blister baby. blister buddy... BINGO. That reminds me of my friend SB. Episode 23B - February 3, 2001: "Bubble Buddy" in which SB creates his own friend...everyone else doesn't like him & deny that he really exists. Of course then silly antics ensue.
A bubble & a blister are practically the same thing, so let me suggest you name it Bubble Buddy! BTW, watch the episode. They come at Bubble Buddy with all manner of needles, pins, and other sharp objects. But Bubble Buddy is a very slippery fellow!
As I'm looking thru my SB show titles I'm seeing some other good running related topics:
Squeaky Boots - patterned after Poe's Tell Tale Heart. Is there anything worse than a pair of running shoes making an unusual noise? Haunting.
Something Smells - apparently a sea-onion sundae smells worse than Lindberger cheese. And so does that guy at last weekend's 5k race who obviously hadn't washed his shirt in a month!
Pre-Hibernation Week - Sandy gets a little nutty before hibernating. Also describes that last good week of mileage before 'insert excuse here' happened.
Krusty Love - unsuccessful snot rocket which unbeknownst to you has dried onto your face/shirt.
No Weenies Allowed - Nike's Women's Marathon.
Survival of the Idiots - this was me in the last miles of my marathon.
The Great Snail Race - some of these are just too easy.
These really are the titles from SB episodes! How much fun? Mostly I'm procrastinating from getting out there for my run today. Why? Don't know. I farted away the morning, then got busy but told myself I'd make time this afternoon. Now been sitting here for like 2 hours reading blogs and trying to come up with a funny entry for today. I must end this and finally get out there for my run! Ugh, very much like my hero SpongeBob I am an expert at killing lots of time with very little to show for it. That fact has never bothered me near as much as it does my wife, my boss, etc.,etc.
They say the first step toward recovery is saying it out loud. So I've made it that far.
This comes up because I was reading Lindsay's post about her blister. (in addition to 18 miles on treadmill - that would be a PR for me as well ... but another confession here is that I routinely go 10 or 12 miles on the wheel. Sports Ctr and other mindless channel surfing (and people watching) at the Y help pass the time).
Anyway, back to the blister: I'm thinking how can I describe this situation in a comment back to L for her blog. Personification of an inanimate object gives human qualities to stuff around us. "The sea was angry that day" or "the couch was so comfy...it wrapped its arms around me and I found i couldn't get anything done all day". Etc. I like coming up with a good juicy personification every now & again. So I'm trying to come up with something clever to say. I'm thinking: blister. sister blister. blister baby. blister buddy... BINGO. That reminds me of my friend SB. Episode 23B - February 3, 2001: "Bubble Buddy" in which SB creates his own friend...everyone else doesn't like him & deny that he really exists. Of course then silly antics ensue.
A bubble & a blister are practically the same thing, so let me suggest you name it Bubble Buddy! BTW, watch the episode. They come at Bubble Buddy with all manner of needles, pins, and other sharp objects. But Bubble Buddy is a very slippery fellow!
As I'm looking thru my SB show titles I'm seeing some other good running related topics:
Squeaky Boots - patterned after Poe's Tell Tale Heart. Is there anything worse than a pair of running shoes making an unusual noise? Haunting.
Something Smells - apparently a sea-onion sundae smells worse than Lindberger cheese. And so does that guy at last weekend's 5k race who obviously hadn't washed his shirt in a month!
Pre-Hibernation Week - Sandy gets a little nutty before hibernating. Also describes that last good week of mileage before 'insert excuse here' happened.
Krusty Love - unsuccessful snot rocket which unbeknownst to you has dried onto your face/shirt.
No Weenies Allowed - Nike's Women's Marathon.
Survival of the Idiots - this was me in the last miles of my marathon.
The Great Snail Race - some of these are just too easy.
These really are the titles from SB episodes! How much fun? Mostly I'm procrastinating from getting out there for my run today. Why? Don't know. I farted away the morning, then got busy but told myself I'd make time this afternoon. Now been sitting here for like 2 hours reading blogs and trying to come up with a funny entry for today. I must end this and finally get out there for my run! Ugh, very much like my hero SpongeBob I am an expert at killing lots of time with very little to show for it. That fact has never bothered me near as much as it does my wife, my boss, etc.,etc.
Saturday, July 11, 2009
EZ Day, really very easy
Oh wow, I've missed a whole week of blog posts. I had a somewhat busy week, but thinking back on it now it doesn't seem that busy. Anyway, I'll try to go back and make some notes. Meanwhile I had a nice easy run this a.m. that deserves an immediate write up. Sometimes writing blog entries feels too much like homework - and I don't like that feeling!
In an effort to build some club spirit/unity/visibility we (the board) decided a few months back to host a series of group runs. Open to members and the public, anyone/any ability. Today was my second time hosting. The first one was a flop due to late notice posted and the weather. Last month was so rainy but now it seems like 2 weeks since we've had a drop.
We had great turn out for this morning's trail run, 12 runners. The weather was perfect for July (cool, dry, clear blue sky). Ultra Margie made it a point to talk up that fact that she'd be there. That helped alot. She's modest when talking about her running, but anyone that goes 50k, 50 miles, 100k and 100 miles is a rock star in my mind! We were also joined by another ultra runner - Fast Fred - who did his ultras from the left coast during the 90's. {Note that I am making up these nicknames myself, I've got to learn everybody's nicknames still}
At the other end of the spectrum we had a few folks that were either new to trails or needed to run slower paces. And I was somewhere in the middle. I tried to keep tabs on everyone but feel I didn't do a real great job as host. Luckily we all came back together at the end. Only one person fell, in the first 5 mins, and I know he's tough enough from plenty of other falls to be fine. On the whole it was very sucessful group run.
Personally the effort was too easy for my liking. I'm calling it 5 miles, but it very well may have been less. At times the pace was slow. . . then other times it was waaay too slow. There was some other runners in the woods, a group from DRClub, and I felt the urge to speed up and fall in with them. But I resisted and tried to be the good host. This 5 today makes 20 for the week. Okay, that's about what i expected after last week's big #. And the plus is that I should run tomorrow morning to get the new week off to a good start.
I'm not used to doing easy miles like today. It's much more of my style to do all quality miles. I've gotten by for years on low mileage because of the fact that all miles are 'fast'. Or at least all miles have a specific purpose for the workout. Today felt more like a social thing and not a workout at all. It was really nice meeting some new runners (Bob B, Fred, Dan, Laura, her friend (Jenny??, sorry-not good w/names) and also running with folks I don't see often (Margie, John, Rachel). And a shout out to my good old crew Tuckin, McC, el Presidente.
In an effort to build some club spirit/unity/visibility we (the board) decided a few months back to host a series of group runs. Open to members and the public, anyone/any ability. Today was my second time hosting. The first one was a flop due to late notice posted and the weather. Last month was so rainy but now it seems like 2 weeks since we've had a drop.
We had great turn out for this morning's trail run, 12 runners. The weather was perfect for July (cool, dry, clear blue sky). Ultra Margie made it a point to talk up that fact that she'd be there. That helped alot. She's modest when talking about her running, but anyone that goes 50k, 50 miles, 100k and 100 miles is a rock star in my mind! We were also joined by another ultra runner - Fast Fred - who did his ultras from the left coast during the 90's. {Note that I am making up these nicknames myself, I've got to learn everybody's nicknames still}
At the other end of the spectrum we had a few folks that were either new to trails or needed to run slower paces. And I was somewhere in the middle. I tried to keep tabs on everyone but feel I didn't do a real great job as host. Luckily we all came back together at the end. Only one person fell, in the first 5 mins, and I know he's tough enough from plenty of other falls to be fine. On the whole it was very sucessful group run.
Personally the effort was too easy for my liking. I'm calling it 5 miles, but it very well may have been less. At times the pace was slow. . . then other times it was waaay too slow. There was some other runners in the woods, a group from DRClub, and I felt the urge to speed up and fall in with them. But I resisted and tried to be the good host. This 5 today makes 20 for the week. Okay, that's about what i expected after last week's big #. And the plus is that I should run tomorrow morning to get the new week off to a good start.
I'm not used to doing easy miles like today. It's much more of my style to do all quality miles. I've gotten by for years on low mileage because of the fact that all miles are 'fast'. Or at least all miles have a specific purpose for the workout. Today felt more like a social thing and not a workout at all. It was really nice meeting some new runners (Bob B, Fred, Dan, Laura, her friend (Jenny??, sorry-not good w/names) and also running with folks I don't see often (Margie, John, Rachel). And a shout out to my good old crew Tuckin, McC, el Presidente.
Thursday, July 9, 2009
RaceReport- Rooney's 5k
Realized I never did race write up for my last 5k. So i'm back-dating this posting.
I am not an evening runner, but in the summer time there seems to be a trend of 5k's during the week. This race is a Thursday 7 p.m. affair. This was the 3rd in my effort to get back some of my speed. Since I'm writing this 2 weeks later, I know now that it was the last 5k because I skipped the other weekend ones. And now I'm in the mindset of longer workouts. 5k speed is no longer the focus since we're getting closer to the fall race season (PDR in Sept. then 15k in Oct. and probable 26.2 in November).
First time I've ever done this race and/or run this course. Lots of races in our town are run over the same few courses, but this one is not oft used. Downhill first mile, then flat #2, uphill at end but the finish line is 25 to 50 feet lower than the start (i.e. net downhill). Mile 1 = 6:24 and most of the regular crowd went out faster than me so that I passed them between .5 & .75 or so. Guess I should've gone out faster. Mile 2 = 6:59 (13:23) I felt under control, holding something back for uphill finish. Mile 3, fatigue setting in; saw someone ahead of me who has been beating me lately, but I used to get the better of our races last year. Slowly closed gap and passed before 3mm. Time 6:56 (20:19). Uphill .1 = 41 seconds. Had plenty left to sprint final 100 yards. Wasn't going to kick it in until I saw another guy that usually beats me this year. I got in front of him just before the line! I know he's a lot older than me, he always gets a.g. award, but I still try to beat him when I can. 21:00 even (but online race results shows 21:01).
Tried to be social and hang out at bar afterward, but I knew I wasn't getting any a.g. medal with a 21:00 because there's always tough competition for M40-49. Had 2 beers, ate food . . . they ran out which isn't cool. If ur gonna have an evening race then you gotta expect runners to be HUNGRY. Anyway, that's my fastest of the year. One minute slower than last yr's best, and about 40 seconds slower than last yr's typical. Where has my speed gone?
I am not an evening runner, but in the summer time there seems to be a trend of 5k's during the week. This race is a Thursday 7 p.m. affair. This was the 3rd in my effort to get back some of my speed. Since I'm writing this 2 weeks later, I know now that it was the last 5k because I skipped the other weekend ones. And now I'm in the mindset of longer workouts. 5k speed is no longer the focus since we're getting closer to the fall race season (PDR in Sept. then 15k in Oct. and probable 26.2 in November).
First time I've ever done this race and/or run this course. Lots of races in our town are run over the same few courses, but this one is not oft used. Downhill first mile, then flat #2, uphill at end but the finish line is 25 to 50 feet lower than the start (i.e. net downhill). Mile 1 = 6:24 and most of the regular crowd went out faster than me so that I passed them between .5 & .75 or so. Guess I should've gone out faster. Mile 2 = 6:59 (13:23) I felt under control, holding something back for uphill finish. Mile 3, fatigue setting in; saw someone ahead of me who has been beating me lately, but I used to get the better of our races last year. Slowly closed gap and passed before 3mm. Time 6:56 (20:19). Uphill .1 = 41 seconds. Had plenty left to sprint final 100 yards. Wasn't going to kick it in until I saw another guy that usually beats me this year. I got in front of him just before the line! I know he's a lot older than me, he always gets a.g. award, but I still try to beat him when I can. 21:00 even (but online race results shows 21:01).
Tried to be social and hang out at bar afterward, but I knew I wasn't getting any a.g. medal with a 21:00 because there's always tough competition for M40-49. Had 2 beers, ate food . . . they ran out which isn't cool. If ur gonna have an evening race then you gotta expect runners to be HUNGRY. Anyway, that's my fastest of the year. One minute slower than last yr's best, and about 40 seconds slower than last yr's typical. Where has my speed gone?
Saturday, July 4, 2009
Mixed Bag of Firecrackers
The weather was absolutely great on Sat. morning for my 10 miler. Got started a bit late, but otherwise prep was good. Wore my new pair of Brooks Glycerin 7. Doing a 10 spot for their first time out was a mistake...major blister on Achilles/heal area of left foot. Felt it during the last few miles but what can you do?
Temp 70 with 50% humidity. Bright sunshine! Really glorious July 4th day. The first few miles the wife rode her bike alongside me. That's the first time ever - it worked well - it's good to have crew handing me a water bottle on the fly. She quit at end of 5 miles. Those 5 plus #6 were averaged at 8:00 pace. Initially it felt quick and I had trouble settling into a rhythm. But the further into this workout I got, the better I was feeling.
Decided to make the second half into a 'cooker' workout. I've heard most folks call this a Progression run...basically cut the pace on each successive mile. I prefer Cooker because that's the way it feels to me. The temp inside the pot gets hotter & hotter with each passing mile. By the end it's pretty damn uncomfortable.
Mile 7 = 7:41
Mile 8 = 7:28
Mile 9 = 7:10
Mile 10 = 6:55
I ran one last untimed mile for the cool down. I'm really pleased with this run. My knees didn't hurt much at all (during or after). Those last few splits aren't far off from some recent splits during 5k races! Very encouraged by this effort.
I've been battling a minor cold for a few days. Last weekend I was doing alot of yard work and several times noticed myself huffing & puffing while surrounded by a cloud of dust/dirt/fine particulate matter. Within a few days I started coughing up bits of mucus. Kind of reminds me of morning smoker's cough (yes, I'm a reformed ex-smoker). I hope this clears soon, although it didn't seem to impact the running today.
Eleven today makes this my first week over 30 since April (except marathon week). Next week I have to re-focus back tothe speed. I'd like to do 2 or 3 more 5k's before leaving speed for LSD marathon training.
Temp 70 with 50% humidity. Bright sunshine! Really glorious July 4th day. The first few miles the wife rode her bike alongside me. That's the first time ever - it worked well - it's good to have crew handing me a water bottle on the fly. She quit at end of 5 miles. Those 5 plus #6 were averaged at 8:00 pace. Initially it felt quick and I had trouble settling into a rhythm. But the further into this workout I got, the better I was feeling.
Decided to make the second half into a 'cooker' workout. I've heard most folks call this a Progression run...basically cut the pace on each successive mile. I prefer Cooker because that's the way it feels to me. The temp inside the pot gets hotter & hotter with each passing mile. By the end it's pretty damn uncomfortable.
Mile 7 = 7:41
Mile 8 = 7:28
Mile 9 = 7:10
Mile 10 = 6:55
I ran one last untimed mile for the cool down. I'm really pleased with this run. My knees didn't hurt much at all (during or after). Those last few splits aren't far off from some recent splits during 5k races! Very encouraged by this effort.
I've been battling a minor cold for a few days. Last weekend I was doing alot of yard work and several times noticed myself huffing & puffing while surrounded by a cloud of dust/dirt/fine particulate matter. Within a few days I started coughing up bits of mucus. Kind of reminds me of morning smoker's cough (yes, I'm a reformed ex-smoker). I hope this clears soon, although it didn't seem to impact the running today.
Eleven today makes this my first week over 30 since April (except marathon week). Next week I have to re-focus back tothe speed. I'd like to do 2 or 3 more 5k's before leaving speed for LSD marathon training.
Friday, July 3, 2009
Easy Day Before Long Run
Today's workout called for just an easy 4 miles in advance of tomorrow's 10 miler, which will be my first long run post-marathon. I went to the Y seeing as the 10 will be on the roads.
My knees have been a bit achey all week. The bike ride Wednesday didn't do anything to help the situation. I was feeling a few twinges of pain during the early part of today's run. Then after totally warmed up the knees were fine. I was watching the TV's and went right past the 4mm. Pace varied between 8:20 & 8:45. I decided to keep going and make it a 5 miler. I really like to write down my mileage in whole numbers!
Finished with a good stretch session and an upper body circuit on the machines-light effort on the lifting. Later, after dinner, iced my knees because they don't feel great. This is the same type of mild, non-specific pain I've experienced in the past. Always connected with too much hard workouts especially speed work. The pain is along the top edge of the kneecap. Kind of concerned about tomorrow's long run . . . but might do it as a real easy effort.
My knees have been a bit achey all week. The bike ride Wednesday didn't do anything to help the situation. I was feeling a few twinges of pain during the early part of today's run. Then after totally warmed up the knees were fine. I was watching the TV's and went right past the 4mm. Pace varied between 8:20 & 8:45. I decided to keep going and make it a 5 miler. I really like to write down my mileage in whole numbers!
Finished with a good stretch session and an upper body circuit on the machines-light effort on the lifting. Later, after dinner, iced my knees because they don't feel great. This is the same type of mild, non-specific pain I've experienced in the past. Always connected with too much hard workouts especially speed work. The pain is along the top edge of the kneecap. Kind of concerned about tomorrow's long run . . . but might do it as a real easy effort.
Thursday, July 2, 2009
Ham for Paparazzi
Managed to track down a pic of me just after last Saturday's 5k race. Still would like to see a photo while running, but this will have to do. Feeling like 21:11 not too bad in that outfit.
Today: rest day.
Yesterday: first bike ride of the year! Felt good to be on wheels. Nothing noteworthy during ride. 17.5 miles @ 14 mph. I'm writing this down on my mileage log as equivalent of 5 miles running. I'm on track for a decent week as long as I do that long run on Saturday.
Peace. Here's a couple of shout-out's to fellow bloggers:
1. Very funny post from Joy, RN in NJ
http://runjoy.blogspot.com/2008/11/i-need-life.html
I went back to read after she reported this week on a successful snot rocket !
http://runjoy.blogspot.com/2008/11/i-need-life.html
I went back to read after she reported this week on a successful snot rocket !
2. Congrats to Lindsay... a comfortable 200 mile month...oh, and btw, engagement. http://www.chasingthekenyans.com/2009/07/june-2009.html
3. Denise could use your help fundraising for BackOnMyFeet. She's doing her first Ultra, only been running for like about two years. http://run-denise-run.blogspot.com/2009/07/246-for-june.html
Wednesday, July 1, 2009
June '09 review
The year is half done; I've logged 482 miles which is well ahead of last year, but still short of breaking 1,000 for the year; however, the biggest mileage months still lay ahead of me so I'm still confident on hitting 1k miles in 2009.
June 2009:
This was forecast to be a transitional month starting with marathon recovery and ending in the midst of summer speed work. Things went surprisingly to plan... weird.
Total miles: 87 Happy with this #, wasn't sure what would happen/didn't have a set goal.
Avg. = 22 per week (4 weeks). Ran on the majority of days (first time that's happened all year!)
Races (3): an 8k then two 5k's. Times were all unimpressive, but this year has been focused on distance, not speed, so didn't have great expectations. The trend of the paces is good: approx. 7:10, then 7:flat, then 6:50. It would be nice to continue that pace trend!
Long runs= 1x 8 miles on a trail run.
Highlites/Lowlites: I wanted to lose wt - didn't happen. I wanted to begin a lifting program at the gym - didn't happen. I wanted to recover from marathon without injury - Achieved, with footnote that lower abdominal strain is still occasionally bugging me. I wanted to have decent monthly mileage with speedwork - Achieved.
July Goals: I want to have my highest mileage month of the year. Got to get over 100 miles this month! Going to begin some bike rides and get weekly workouts up to average 4.5 or even 5 per week. The first 2 or 3 weeks I'll continue to work on speed and/or 5k races. By the end of the month I'll be focused on long runs for buildup into marathon training.
Fall goal races for new PR's are Philly Distance Run Half Marathon Sunday Sept.20th, then DDC_15k three weeks later (Oct.11th), then Philly Marathon six weeks later (Nov.22nd).
June 2009:
This was forecast to be a transitional month starting with marathon recovery and ending in the midst of summer speed work. Things went surprisingly to plan... weird.
Total miles: 87 Happy with this #, wasn't sure what would happen/didn't have a set goal.
Avg. = 22 per week (4 weeks). Ran on the majority of days (first time that's happened all year!)
Races (3): an 8k then two 5k's. Times were all unimpressive, but this year has been focused on distance, not speed, so didn't have great expectations. The trend of the paces is good: approx. 7:10, then 7:flat, then 6:50. It would be nice to continue that pace trend!
Long runs= 1x 8 miles on a trail run.
Highlites/Lowlites: I wanted to lose wt - didn't happen. I wanted to begin a lifting program at the gym - didn't happen. I wanted to recover from marathon without injury - Achieved, with footnote that lower abdominal strain is still occasionally bugging me. I wanted to have decent monthly mileage with speedwork - Achieved.
July Goals: I want to have my highest mileage month of the year. Got to get over 100 miles this month! Going to begin some bike rides and get weekly workouts up to average 4.5 or even 5 per week. The first 2 or 3 weeks I'll continue to work on speed and/or 5k races. By the end of the month I'll be focused on long runs for buildup into marathon training.
Fall goal races for new PR's are Philly Distance Run Half Marathon Sunday Sept.20th, then DDC_15k three weeks later (Oct.11th), then Philly Marathon six weeks later (Nov.22nd).
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