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.
Showing posts with label clubNews. Show all posts
Showing posts with label clubNews. Show all posts
Wednesday, July 15, 2009
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.
Wednesday, June 10, 2009
Recent Recap
Recent Recap:
Sat.- 8k race.
Mon. - 6 miles trails w/hills.
today - 6 miles total w/middle 3 as a tempo segment.
I see that I've gotten behind on blogging, again. Todays' workout didn't go all that well. But I like to think of rough workouts as progress reports or fitness tests. So I've got some work to do!
wanted to do a 3 mile tempo at 7:00 pace with 1.5 warm-up & cool-down. I could tell during the first mile that my legs were 'dead' from Monday's trail run/hill workout. (oops, never blogged on that. Recap: very hot & humid late afternoon run. I am supposed to lead a group trail run this weekend and haven't been on all sections of the planned route in some time, so I ventured into the woods. Good thing, took a wrong turn early. Don't want to do that on Sunday. Felt good and added an extra hill loop, but then by the end I was real exhausted and had to walk on the final hill. Checked weather channel when I got home, 80-82 degrees with 70-75% humidity. 6 miles total).
So back to today...I decided to start the tempo portion at speed & then slow down as needed on the fly. Mile 1 - uncomfortable but done in 7:03. Mile 2 - slowed it down immediately as the humidity was making me sweat like a pig! Very uncomfortable, even after backing off the pace some more. 7:22 still not soo bad. But then Mile 3 - I just couldn't keep going. Took a one minute walk break then slowly cranked it back up. Practically racing to try to break 8 on that last one, but couldn't. 8:10, first 100 yards was walking and next 200 was getting up to speed.
Disappointing . . . a little. But it tells me where I'm at.
1. Need to aclimate now that summer weather is full force.
2. I'm giving myself a break since I haven't done any tempo runs for like 2 mos.
3. This is basically 2 tough workouts in a row. I should've gone ez today and tempo friday.
Next week try again to hit the 3 x 7:00 tempo target. I've decided to try to put on some speed for some hot 5k racing in July. Then I'll go back to the long stuff for half marathon race (PDR) at the end of Sept. So training sets up like this: Fri - a few easy miles. Sun - trails, moderate. Tues - ez 5 or 6. Thurs - Tempo.
Lower ab muscle pull still annoying me, but it's getting better.
Gotta run... soccer dad shuttle to tryouts for travel team. have a good one!
Sat.- 8k race.
Mon. - 6 miles trails w/hills.
today - 6 miles total w/middle 3 as a tempo segment.
I see that I've gotten behind on blogging, again. Todays' workout didn't go all that well. But I like to think of rough workouts as progress reports or fitness tests. So I've got some work to do!
wanted to do a 3 mile tempo at 7:00 pace with 1.5 warm-up & cool-down. I could tell during the first mile that my legs were 'dead' from Monday's trail run/hill workout. (oops, never blogged on that. Recap: very hot & humid late afternoon run. I am supposed to lead a group trail run this weekend and haven't been on all sections of the planned route in some time, so I ventured into the woods. Good thing, took a wrong turn early. Don't want to do that on Sunday. Felt good and added an extra hill loop, but then by the end I was real exhausted and had to walk on the final hill. Checked weather channel when I got home, 80-82 degrees with 70-75% humidity. 6 miles total).
So back to today...I decided to start the tempo portion at speed & then slow down as needed on the fly. Mile 1 - uncomfortable but done in 7:03. Mile 2 - slowed it down immediately as the humidity was making me sweat like a pig! Very uncomfortable, even after backing off the pace some more. 7:22 still not soo bad. But then Mile 3 - I just couldn't keep going. Took a one minute walk break then slowly cranked it back up. Practically racing to try to break 8 on that last one, but couldn't. 8:10, first 100 yards was walking and next 200 was getting up to speed.
Disappointing . . . a little. But it tells me where I'm at.
1. Need to aclimate now that summer weather is full force.
2. I'm giving myself a break since I haven't done any tempo runs for like 2 mos.
3. This is basically 2 tough workouts in a row. I should've gone ez today and tempo friday.
Next week try again to hit the 3 x 7:00 tempo target. I've decided to try to put on some speed for some hot 5k racing in July. Then I'll go back to the long stuff for half marathon race (PDR) at the end of Sept. So training sets up like this: Fri - a few easy miles. Sun - trails, moderate. Tues - ez 5 or 6. Thurs - Tempo.
Lower ab muscle pull still annoying me, but it's getting better.
Gotta run... soccer dad shuttle to tryouts for travel team. have a good one!
Wednesday, June 3, 2009
National Running Day
Isn't there also a Run To Work Day? Not sure if that's the same or diff...
Anyway, my schedule isn't good for evening run (soccer game) so I'm going to hit the streets solo this a.m. But the club folks will be out together. Here's a re-post from last week's info:
Here's a link about NATIONAL RUNNING Day which is next TODAY: http://www.nyrrmail.org/eventcal/events/index.php?com=detail&eID=127Our club will be out running - but we have a standing group run on Wed. evenings (get it, standing group run?). {Duh, bad, i know.}
Anyway, my schedule isn't good for evening run (soccer game) so I'm going to hit the streets solo this a.m. But the club folks will be out together. Here's a re-post from last week's info:
Here's a link about NATIONAL RUNNING Day which is next TODAY: http://www.nyrrmail.org/eventcal/events/index.php?com=detail&eID=127Our club will be out running - but we have a standing group run on Wed. evenings (get it, standing group run?). {Duh, bad, i know.}
Tuesday, June 2, 2009
New Group Runs at Brandywine Creek S.P.
This is from an email I sent out today:
New Group Runs for Pike Creek:
Because club members asked for more group runs, we are announcing the following dates for group trail runs at Brandywine Creek State Park (link). These groups runs are open to runners of all abilities, club members or not, so please invite friends & guests to come out and run with us!
Sunday June 14th - This run will be led by Dean. 6 mile trail run starts at 9 a.m. We will meet in the parking lot behind the TGIFridays on 202 Concord Pike (map) at 8:45. Water & light snacks will be provided. The trailhead is behind the hotel next door (Rocky Run Parkway). This run can be shortened to 4 miles, or you can add more trails to bring it up to 10 miles or longer. The restaurant mgr has agreed to open the TGIF front patio an hour early (10 a.m.) for our after run drink & food needs!
Sunday July 12th - 5 mile trail run starts at 8 a.m. Meet in parking lot behind the JCC off 202 on Garden of Eden Road (map). Trailhead is at back of lot. Similar mixed terrain, some flat wide sections along river, some single track with hills. Distance can be more or less. If anyone has a GPS pls bring because I've always wanted to get an accurate distance on this route. This trail features the mtn bike 'bridge' that some kids built last year. I've run up & over this contraption - something different. After running we'll meet at Janssen's Market Cafe (here) by taking Mt. Lebanon Road to Rockland Rd to Rt.52 in Greenville.
Sunday August 16th - location/time/distance TBD. Save the date & look for details to follow and/or I'm open to suggestions. If we meet in the park you have to have pay $3 per car or have the annual parking sticker.
Please RSVP so we can have an estimated headcount. Feel free to invite all runners to join us on these group runs. Arrive 15 minutes early to review trail maps; the run begins at scheduled time. If you need to start early (to run longer) contact me & I will meet you there early. For general info about Pike Creek Valley Running Club, and our group runs, follow this link.
New Group Runs for Pike Creek:
Because club members asked for more group runs, we are announcing the following dates for group trail runs at Brandywine Creek State Park (link). These groups runs are open to runners of all abilities, club members or not, so please invite friends & guests to come out and run with us!
Sunday June 14th - This run will be led by Dean. 6 mile trail run starts at 9 a.m. We will meet in the parking lot behind the TGIFridays on 202 Concord Pike (map) at 8:45. Water & light snacks will be provided. The trailhead is behind the hotel next door (Rocky Run Parkway). This run can be shortened to 4 miles, or you can add more trails to bring it up to 10 miles or longer. The restaurant mgr has agreed to open the TGIF front patio an hour early (10 a.m.) for our after run drink & food needs!
Sunday July 12th - 5 mile trail run starts at 8 a.m. Meet in parking lot behind the JCC off 202 on Garden of Eden Road (map). Trailhead is at back of lot. Similar mixed terrain, some flat wide sections along river, some single track with hills. Distance can be more or less. If anyone has a GPS pls bring because I've always wanted to get an accurate distance on this route. This trail features the mtn bike 'bridge' that some kids built last year. I've run up & over this contraption - something different. After running we'll meet at Janssen's Market Cafe (here) by taking Mt. Lebanon Road to Rockland Rd to Rt.52 in Greenville.
Sunday August 16th - location/time/distance TBD. Save the date & look for details to follow and/or I'm open to suggestions. If we meet in the park you have to have pay $3 per car or have the annual parking sticker.
Please RSVP so we can have an estimated headcount. Feel free to invite all runners to join us on these group runs. Arrive 15 minutes early to review trail maps; the run begins at scheduled time. If you need to start early (to run longer) contact me & I will meet you there early. For general info about Pike Creek Valley Running Club, and our group runs, follow this link.
Sunday, May 31, 2009
2 EZ yesterday; taking today off
Saturday - 2 miles @ 8:30 pace. nice day weather wise. Lots of standing around & chatting with people in teh park at our water/snack table. I was a bit surprised at how many people wear headphones listening to music while running. Tons of folks went by and couldn't hear us saying "free water stop" Soft pretzels & bagels too.
Generally this seemed to me that it ended up more of a social for us, but we were doing a community service too. One small step for raising public awareness of our running club. Maybe we might get a few new members... we'll have to wait & see.
My legs feel dead - I'm pretty sure that's normal at this point after a marathon. Feet ache, but that could be equal amounts of standing around for a few hours. I'm taking today off (Sunday) and hope to start back into running this week.
Generally this seemed to me that it ended up more of a social for us, but we were doing a community service too. One small step for raising public awareness of our running club. Maybe we might get a few new members... we'll have to wait & see.
My legs feel dead - I'm pretty sure that's normal at this point after a marathon. Feet ache, but that could be equal amounts of standing around for a few hours. I'm taking today off (Sunday) and hope to start back into running this week.
Friday, May 29, 2009
next Wednesday - Standing Group Run
Did 2 miles easy yestday on tread. Legs really not that feeling so bad, but took it very easy just in case. Nice stretch (which felt good) and then i hit the upper body weight machines for the first time in 3 mos! Took it very easy since this might be a shock to the muscles.
Here's a link about NATIONAL RUNNING Day which is next Wed: http://www.nyrrmail.org/eventcal/events/index.php?com=detail&eID=127
Our club will be out running - but we have a standing group run on Wed. evenings (get it, standing group run?). {Duh, bad, i know.}
Tomorrow we have a community service day at the same park (DelCastle). Pike Creek will be giving out water and talking to 'whoever' about running and our club. I'm scheduled to be there in the a.m...stop by if you can!
Trying to begin diet. For real this time.
Fall marathons, which one to choose?
Here's a link about NATIONAL RUNNING Day which is next Wed: http://www.nyrrmail.org/eventcal/events/index.php?com=detail&eID=127
Our club will be out running - but we have a standing group run on Wed. evenings (get it, standing group run?). {Duh, bad, i know.}
Tomorrow we have a community service day at the same park (DelCastle). Pike Creek will be giving out water and talking to 'whoever' about running and our club. I'm scheduled to be there in the a.m...stop by if you can!
Trying to begin diet. For real this time.
Fall marathons, which one to choose?
Monday, February 9, 2009
Club News / Day Off
Monday was a scheduled day off, but I went into the Y. Only did 5 mins on treadmill - enough to warm-up and then did a good stretch. Hit the weights only to finish the partial effort I did the other day. Actually nice to be back in the gym - the last few runs were around my neighborhood and I really feel very comfortable at the Y.
My feet are hurting a bit. Not the plantar issue, just general aches & pains. May be that I've spent too much time on my feet over the weekend . . . and wearing crappy shoes (got dressed up Sunday a.m.
Started official diet today. Weight 151 at Y and on home scale too. I'd like to lose 10 pounds, then I'd be skinny. I absolutely want to lose 5 or 6 pounds to be race ready. That'll put me back to lowest weight since my school days.
Local blogsters: the club's annual banquet is coming up in a few weeks. Send in form & fee soon. Also USATF racing begins Feb.22nd - Ugly Mudder! Great stories of past races here.
My feet are hurting a bit. Not the plantar issue, just general aches & pains. May be that I've spent too much time on my feet over the weekend . . . and wearing crappy shoes (got dressed up Sunday a.m.
Started official diet today. Weight 151 at Y and on home scale too. I'd like to lose 10 pounds, then I'd be skinny. I absolutely want to lose 5 or 6 pounds to be race ready. That'll put me back to lowest weight since my school days.
Local blogsters: the club's annual banquet is coming up in a few weeks. Send in form & fee soon. Also USATF racing begins Feb.22nd - Ugly Mudder! Great stories of past races here.
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