Managed to get to the treadmill at Y for tempo run today. Cold rain with strong wind outside.
6 total. 3 fast @ 7:12 then 7:01 then 6:40. Very happy with that.
Later this week I have to do a long run and keep the focus on May 2nd - Broad Street 10 miler. I heard that the registration has closed with the 30,000 runner cap already met!
Showing posts with label raceSchedule. Show all posts
Showing posts with label raceSchedule. Show all posts
Tuesday, March 30, 2010
Thursday, March 25, 2010
Haddon Adrenaline 5k
yeah - first blog post of the new year . . . been busy (doing whatever?)
Ran two 5k's recently. February's plan of getting really speedy workouts was mostly a bust due to the extreme snow situations; however, my racing was still decent. First ran the Logan House 5k. A few hills but nothing too bad. Ran something like 21:10 and was okay with that.
This past Saturday ran the Haddonfield 5k and did better than expected. Hoped to break 21:00 and ended up with 20:34. Very happy. Will probably be my fastest 5k of the year since I had planned to focus on speed & short runs for the first months. Now I have to look toward Broad Street 10 miler and so must get back into long runs. The longest I've gone in the last 10 weeks is like a 7 or an 8 miler. So I've got about 5 weeks to build back some endurance. I might do some other races during these weeks - done as my speed work while i focus on long runs.
Looking forward to getting back onto trails too - most of the past few months have been treadmill at Y.
Ran two 5k's recently. February's plan of getting really speedy workouts was mostly a bust due to the extreme snow situations; however, my racing was still decent. First ran the Logan House 5k. A few hills but nothing too bad. Ran something like 21:10 and was okay with that.
This past Saturday ran the Haddonfield 5k and did better than expected. Hoped to break 21:00 and ended up with 20:34. Very happy. Will probably be my fastest 5k of the year since I had planned to focus on speed & short runs for the first months. Now I have to look toward Broad Street 10 miler and so must get back into long runs. The longest I've gone in the last 10 weeks is like a 7 or an 8 miler. So I've got about 5 weeks to build back some endurance. I might do some other races during these weeks - done as my speed work while i focus on long runs.
Looking forward to getting back onto trails too - most of the past few months have been treadmill at Y.
Tuesday, November 17, 2009
21 miles SLOWLY
I had my heart set on a long slow run for the end of last week. Friday I farted around all day and never got out for any run. The crapped weather played a part in that, altho I don't mind running in the rain too much. Then Saturday turned out to be a effed-up schedule because of all the rain storms over the past few days. Soooo, Sunday early a.m. I was ready to hit the trails for a maximum distance effort.
Decided to wear my new hydration pack for the first half. Ended up being 11 miles with pack, felt much better than before. Even stopped to stuff in an old bottle along the trail (yes, new hobby is bottle collecting. Sounds so olde fuddy duddy I know, but I like old crap, history, etc., and I've found a few spots in the woods with what I will call farm dumps (ok, so they're trash piles... but they're old trash piles so the stuff is like practically antiques!). Anyway, I'm getting comfortable with the hydration pack. And I came home with a circa 1940's ASCO brand vinegar bottle for me new collection.
21 miles never goes down too easy. Felt tired almost right away. Stopped back at the car every 3 to 6 miles for water, gatorade, Gu & cereal bars. Avoided most of the hills, total climbing over 21 miles was approx. 1200 feet. Time: 3:32 which is about exactly 10 minute pace. That includes a good 10 or 15 minutes of stoppage time for the car refueling pit stops. Quite muddy out there, but I purposely avoided the worst of it. Warm for mid-November; start 50 & end 60 degrees. Did a good bit walking - top of every steep hill plus a few short breaks in the last couple of miles.
My legs & feet feel remarkably good. The slower pace must really work for saving the body! Also I love these trail shoes - Asics Trail Sensor 3. Never dreamed I'd go back to Asics, but being forced into these shoes has worked out great. I am def buying another pair soon before they friggen change (i.e. screw up) them.
Overall impression: i don't know how the heck I'm going to do this 50k race that is now 6 weeks away. I hear the hills ain't too bad over at Fair Hill NRMA, but just the 31 miles itself is daunting. I didn't eat well the night before this 21 mile training run, so maybe I can get some energy there. Also, this is my longest effort since May, so maybe I can add to my endurance some more before taper begins. This run was 3:30 . . . I figure the race may take 5:30 so I really need to increase my 'time on the feet' over the next 30 days.
Anyone want to join me for a four & a half hour trail run next weekend? yeah, didn't think so! and I've got the last race of the year (Rothman 8k) so I guess that 4:30 LSD will have to wait 2 weeks.
Decided to wear my new hydration pack for the first half. Ended up being 11 miles with pack, felt much better than before. Even stopped to stuff in an old bottle along the trail (yes, new hobby is bottle collecting. Sounds so olde fuddy duddy I know, but I like old crap, history, etc., and I've found a few spots in the woods with what I will call farm dumps (ok, so they're trash piles... but they're old trash piles so the stuff is like practically antiques!). Anyway, I'm getting comfortable with the hydration pack. And I came home with a circa 1940's ASCO brand vinegar bottle for me new collection.
21 miles never goes down too easy. Felt tired almost right away. Stopped back at the car every 3 to 6 miles for water, gatorade, Gu & cereal bars. Avoided most of the hills, total climbing over 21 miles was approx. 1200 feet. Time: 3:32 which is about exactly 10 minute pace. That includes a good 10 or 15 minutes of stoppage time for the car refueling pit stops. Quite muddy out there, but I purposely avoided the worst of it. Warm for mid-November; start 50 & end 60 degrees. Did a good bit walking - top of every steep hill plus a few short breaks in the last couple of miles.
My legs & feet feel remarkably good. The slower pace must really work for saving the body! Also I love these trail shoes - Asics Trail Sensor 3. Never dreamed I'd go back to Asics, but being forced into these shoes has worked out great. I am def buying another pair soon before they friggen change (i.e. screw up) them.
Overall impression: i don't know how the heck I'm going to do this 50k race that is now 6 weeks away. I hear the hills ain't too bad over at Fair Hill NRMA, but just the 31 miles itself is daunting. I didn't eat well the night before this 21 mile training run, so maybe I can get some energy there. Also, this is my longest effort since May, so maybe I can add to my endurance some more before taper begins. This run was 3:30 . . . I figure the race may take 5:30 so I really need to increase my 'time on the feet' over the next 30 days.
Anyone want to join me for a four & a half hour trail run next weekend? yeah, didn't think so! and I've got the last race of the year (Rothman 8k) so I guess that 4:30 LSD will have to wait 2 weeks.
Monday, November 2, 2009
LSD for fun
I've decided to begin my long runs for January's 50k. I don't remember if I've even mention yet that I'm going to attempt a 50k trail run - this will be my longest run ever!
I've been racing quite a bit, and got some new PR's. The last race I've signed up for this fall is the Rothman 8k (same day as Philly marathon). After that I plan a phase of longer trail runs at easy pace. I just feel a bit burned out from the same old 5k / 10k race circuit so next year I want to focus on fewer races overall, with more trail races, and longer distances. Then maybe next fall I'll be ready for my marathon redemption.
The best of my recent racing was my PDR half marathon 1:31:13 in late Sept. This is a new PR by several minutes. That race was followed by an awesome 10 mile trail race, very challenging course. Next was the 15k which was a PR by about 30 seconds. Then Sunday - i haven't written the race report yet - I nailed another PR. This time it was 10k distance and only 9 seconds over the old PR. I ran some other races in the last few months, but those 4 are the highlites.
I like that the PR's came in order from longest distance to shortest. And the longest race was a PR by alot of time, and the short distance was a PR by only a few ticks. The race in the middle was PR'd by an amount in the middle. That's nice. It's not symmetry, what's the word for it? Fung shwei? NOT. Balance or harmony or something. Jeez, I wish I was better with the written word.
Anyway, I usually don't do long slow runs unless they're aimed at a speific target. Last Wednesday I headed out to the trusty woods for a scheduled 5 or 10 depending on how I felt. It was a crappy rainy morning, and I was very close to not running at all due to the weather. I didn't want to do the treadmill . . . but I wasn't really looking forward to the mud bath. I had actually mentioned to a few people in the morning that I was schedule to run long in the woods and was going to cancel. But I forced myself to get out there. I'm glad I did.
The rain was mostly over by lunchhour when I started. Light drizzle with huge puddles. Right away I felt good to be out there when nobody else was around. I planned to do a 5 mile loop back to the car and decide how I felt. I wore my new Coleman hydration backpack. After a few miles I was feeling much better about running in the weather. I purposely took the creekside trail. Wow, it was totally flooded. Some of the puddles were 8 or 10 inches deep, but i kept going. When I got to the creek crossing I had to turn back. The river had backed up so far that the creek was like 4 or 5 feet deep. No way was I going to try it. I was having fun but that was just too much to attempt. Not worth it. I could see the fallen tree that acts as a bridge. First of all it's grounded on the other side. Secondly, it just disappeared down into the murky water. So the prospect of jumping into there and hopefully landing on the log and then climbing up & out the other side was just too much. So I back tracked to get back up onto the ranger road.
Most of the rest of the run was uneventful. As the hours passed the sun did come out a few times. The warmth felt good. I ditched the back pack after just 5 miles. Pretty uncomfortable, will take some time to get used to running with that thing on. After 2 of the 5 mile loops and wanted to keep going. Luckily nothing scheduled for the afternoon that couldn't get done any other time. So I ate my 'after run' snack at 10 mile mark, and finished the last of my water ( I hadn't planned to go so far). And I headed back out. I saw a solitary deer. I felt the same as our paths crossed and we headed separate ways inthe woods. I found a light from a mountain bike. It was flashing on the side of the trail. Weird, but I couldn't get it to turn off. Later at home I took it apart, dried it out, and then it switched off.
In all it turned out to be 16 miles. Done in 2:41 - just about perfect 10 minute pace. About 2x3=6 minutes of that was refuel at the car. So actually running pace is closer to 9:30.
Followed up this LSD with a rest day on Thursday. Body feels good except for toes which took a pretty good beating. Then Friday 5 miles easy on flat trail in woods. Legs wiped out tired.
I've been racing quite a bit, and got some new PR's. The last race I've signed up for this fall is the Rothman 8k (same day as Philly marathon). After that I plan a phase of longer trail runs at easy pace. I just feel a bit burned out from the same old 5k / 10k race circuit so next year I want to focus on fewer races overall, with more trail races, and longer distances. Then maybe next fall I'll be ready for my marathon redemption.
The best of my recent racing was my PDR half marathon 1:31:13 in late Sept. This is a new PR by several minutes. That race was followed by an awesome 10 mile trail race, very challenging course. Next was the 15k which was a PR by about 30 seconds. Then Sunday - i haven't written the race report yet - I nailed another PR. This time it was 10k distance and only 9 seconds over the old PR. I ran some other races in the last few months, but those 4 are the highlites.
I like that the PR's came in order from longest distance to shortest. And the longest race was a PR by alot of time, and the short distance was a PR by only a few ticks. The race in the middle was PR'd by an amount in the middle. That's nice. It's not symmetry, what's the word for it? Fung shwei? NOT. Balance or harmony or something. Jeez, I wish I was better with the written word.
Anyway, I usually don't do long slow runs unless they're aimed at a speific target. Last Wednesday I headed out to the trusty woods for a scheduled 5 or 10 depending on how I felt. It was a crappy rainy morning, and I was very close to not running at all due to the weather. I didn't want to do the treadmill . . . but I wasn't really looking forward to the mud bath. I had actually mentioned to a few people in the morning that I was schedule to run long in the woods and was going to cancel. But I forced myself to get out there. I'm glad I did.
The rain was mostly over by lunchhour when I started. Light drizzle with huge puddles. Right away I felt good to be out there when nobody else was around. I planned to do a 5 mile loop back to the car and decide how I felt. I wore my new Coleman hydration backpack. After a few miles I was feeling much better about running in the weather. I purposely took the creekside trail. Wow, it was totally flooded. Some of the puddles were 8 or 10 inches deep, but i kept going. When I got to the creek crossing I had to turn back. The river had backed up so far that the creek was like 4 or 5 feet deep. No way was I going to try it. I was having fun but that was just too much to attempt. Not worth it. I could see the fallen tree that acts as a bridge. First of all it's grounded on the other side. Secondly, it just disappeared down into the murky water. So the prospect of jumping into there and hopefully landing on the log and then climbing up & out the other side was just too much. So I back tracked to get back up onto the ranger road.
Most of the rest of the run was uneventful. As the hours passed the sun did come out a few times. The warmth felt good. I ditched the back pack after just 5 miles. Pretty uncomfortable, will take some time to get used to running with that thing on. After 2 of the 5 mile loops and wanted to keep going. Luckily nothing scheduled for the afternoon that couldn't get done any other time. So I ate my 'after run' snack at 10 mile mark, and finished the last of my water ( I hadn't planned to go so far). And I headed back out. I saw a solitary deer. I felt the same as our paths crossed and we headed separate ways inthe woods. I found a light from a mountain bike. It was flashing on the side of the trail. Weird, but I couldn't get it to turn off. Later at home I took it apart, dried it out, and then it switched off.
In all it turned out to be 16 miles. Done in 2:41 - just about perfect 10 minute pace. About 2x3=6 minutes of that was refuel at the car. So actually running pace is closer to 9:30.
Followed up this LSD with a rest day on Thursday. Body feels good except for toes which took a pretty good beating. Then Friday 5 miles easy on flat trail in woods. Legs wiped out tired.
Wednesday, October 21, 2009
Sick Day
I felt this coming on, but couldn't do anything to avoid it. I'm home sick today. Fever, nasty cough. I'm signed up for a race on Sunday so I guess we'll just call this lack of running my taper.
Who takes a one week taper for a 5 miler?
Beat L.A.
Manny sux.
He's right up there with this cast of characters:
Tuesday, September 15, 2009
Upcoming Race Schedule
Did a 4 mile treadmill run today (easy pace_8:30) with good stretch and then hit the weights for a bit of upper body. I had actually planned 5 or 6 but my calves felt tight and I had absolutely no energy. Even after warming up, when the running then gets easier, I never really felt like I was in the groove. So i cut it a little short and figured this is supposed to be an easy week anyway. A bit of taper for the PDR half on Sunday.
I saw a few runners at the Y today that I know. Chris, Scott, Carole *and their crew*. It's nice to say a quick hi to fellow runners. Chris is running Philly this weekend...not sure of others. Carole, you are looking great - very fit & fast. What's your secret to staying so lean?? awesome! Also today found out that Ray (in run club ) is running Philly. He & I have done a few runs together this year. Ray's much faster than me at long distance races. I can match him in 5k's. I'd be tempted to run along with him on Sunday, but the end result might be too fast and then leave me busted/bonked/walking. It's tempting....hrmmmm....
Today I signed up for the DDC-15k on Oct.11th and the Conestoga 10 Mile Trail race on Sept.27th. I've mentioned the Conestoga in blog before (maybe? where is that post??). DDC could be an obvious PR attempt if the weather is cool. Conestoga, I've heard about this one for years. Although it's short for a true classic trail race, it's considered very difficult for the distance. Very steep climbs & descents, some just too dangerous for running...more like hand over hand climbing. I've hiked most of the course, never run it, and it really is a tough section of trail. My 10 mile PR is 1:07:30 but this race will be more about finishing without getting hurt. Estimated run time is double the PR time! Even the course record seems incredibly slow, something like 1:35?? but it's because there's some parts that you just can't run, too dangerous!
I saw a few runners at the Y today that I know. Chris, Scott, Carole *and their crew*. It's nice to say a quick hi to fellow runners. Chris is running Philly this weekend...not sure of others. Carole, you are looking great - very fit & fast. What's your secret to staying so lean?? awesome! Also today found out that Ray (in run club ) is running Philly. He & I have done a few runs together this year. Ray's much faster than me at long distance races. I can match him in 5k's. I'd be tempted to run along with him on Sunday, but the end result might be too fast and then leave me busted/bonked/walking. It's tempting....hrmmmm....
Today I signed up for the DDC-15k on Oct.11th and the Conestoga 10 Mile Trail race on Sept.27th. I've mentioned the Conestoga in blog before (maybe? where is that post??). DDC could be an obvious PR attempt if the weather is cool. Conestoga, I've heard about this one for years. Although it's short for a true classic trail race, it's considered very difficult for the distance. Very steep climbs & descents, some just too dangerous for running...more like hand over hand climbing. I've hiked most of the course, never run it, and it really is a tough section of trail. My 10 mile PR is 1:07:30 but this race will be more about finishing without getting hurt. Estimated run time is double the PR time! Even the course record seems incredibly slow, something like 1:35?? but it's because there's some parts that you just can't run, too dangerous!
Sunday, September 13, 2009
week end miles
Like a first run after a long layoff, I have to ease back into this blogger thing. Start slowly and hope to feel good after an easy warm up.
Today I ran 5 around the neighborhood. Was to be easy pace but got running a bit faster than planned. Typical.
Lots of folks out cleaning up after thunderstorm Friday night. A house in the back of the neighborhood burned down about 2 weeks ago, this is only the second time I'm going by it. It's still the same looking as the other day. They need to knock down what's left (not much, family got out safely, grill too close to siding and unattended).
Other news items: Cub Scout popcorn sale began today. woo-hoooo. We had fun standing outside grocery store for 2 hours today selling. big fun. Also... my older son scored a goal in his soccer game today! This is his first goal since joining the travel team last year. He was usually about 2 goals per season in the recreational level, but has been mostly on D or midfield since moving up to travel.
Tomorrow I plan on 8 miles in the woods...we'll see how muddy I am when I come home!
Philly Distance Run is exactly one week away. I have come around full circle since signing up for this race back in June. First I was going to nail a PR 'fur-sur'. Then I was going to focus my fall racing on trails instead, and so PDR was just for fun/nothing serious. But after some encouraging workouts I'm back to taking this race serious. A true PR attempt is still a dicey proposition - I don't want to blow up late in the race and finish in misery. When it's this close between maybe PR or not the weather & other race day situations will be key factors. So I'll probably wait till last minute to decide on pace. The pace needed for a PR is 7:05 (my current PR is 1:33:57).
Today I ran 5 around the neighborhood. Was to be easy pace but got running a bit faster than planned. Typical.
Lots of folks out cleaning up after thunderstorm Friday night. A house in the back of the neighborhood burned down about 2 weeks ago, this is only the second time I'm going by it. It's still the same looking as the other day. They need to knock down what's left (not much, family got out safely, grill too close to siding and unattended).
Other news items: Cub Scout popcorn sale began today. woo-hoooo. We had fun standing outside grocery store for 2 hours today selling. big fun. Also... my older son scored a goal in his soccer game today! This is his first goal since joining the travel team last year. He was usually about 2 goals per season in the recreational level, but has been mostly on D or midfield since moving up to travel.
Tomorrow I plan on 8 miles in the woods...we'll see how muddy I am when I come home!
Philly Distance Run is exactly one week away. I have come around full circle since signing up for this race back in June. First I was going to nail a PR 'fur-sur'. Then I was going to focus my fall racing on trails instead, and so PDR was just for fun/nothing serious. But after some encouraging workouts I'm back to taking this race serious. A true PR attempt is still a dicey proposition - I don't want to blow up late in the race and finish in misery. When it's this close between maybe PR or not the weather & other race day situations will be key factors. So I'll probably wait till last minute to decide on pace. The pace needed for a PR is 7:05 (my current PR is 1:33:57).
Friday, June 26, 2009
Rest Day for the busy
Not finding the time to run today. Sort-of having a crappy week. But I'm thinking of this as a bit of extra rest leading to my 5k race in the morning. Shooting for 6:45 first mile & maybe 21:10 finishing time. That might be a stretch but we'll see what happens.
Monday, June 22, 2009
Strong Energy
Today I felt like a million bucks out there on the pavement. Planned to run 5 or 6 easy miles around neighborhood. Instead turned into a hard effort as I felt alot of strong energy.
First two miles more or less level @ 8:28 then 7:40. The 3rd & 4th miles each have a significant hill climb. 7:50 then 7:45. I was really looking forward to miles 5 & 6 which were downhill and then flat. Done in 7:31 then 7:41. If you drop the first 'warm up' mile then this is a pretty fast workout for me. Hopefully I feel this good again on Wednesday when it's Tempo run day.
Plan to run 5k on Sat. Course should be flat, weather might cooperate... or might be hot & muggy. I'd like to take 20 or 30 seconds off from the last race but we'll just have to see...
First two miles more or less level @ 8:28 then 7:40. The 3rd & 4th miles each have a significant hill climb. 7:50 then 7:45. I was really looking forward to miles 5 & 6 which were downhill and then flat. Done in 7:31 then 7:41. If you drop the first 'warm up' mile then this is a pretty fast workout for me. Hopefully I feel this good again on Wednesday when it's Tempo run day.
Plan to run 5k on Sat. Course should be flat, weather might cooperate... or might be hot & muggy. I'd like to take 20 or 30 seconds off from the last race but we'll just have to see...
Wednesday, June 17, 2009
There isn't always a tomorrow.
Another day that I somehow was too busy in the morning to get out for my run. Lunchtime came & went and no running. Bummer. But I vowed to do it in the afternoon. I feel very motivated to run lately. This is another example where in previous cycles I would easily fall back onto any old rationalization to skip a day. Hey, there's always tomorrow. But my new approach is "today is already tomorrow" i.e. there's no more waiting. I don't have endless time to run fast races...no one gets unlimited time. There isn't always another tomorrow.
City Runnin'. 4 miles downtown. Parked along Union St. Stopped in at the local running shoe store to drop off my entry for Sat's 5k! Woo- hooo. this is the first local 5k I've done in almost a year. So psyched! But i'm also knowing that this isn't going to be much of a show, even by my standards. I'm thinking of this as more of a first race to establish a baseline. Something to build from...and let me know exactly where my fitness is at right now.
Eased into the pace. 1=8:30 or 8:45, then 2=8:30 or a bit faster. 3=opened it up here, about 7:30. 4= 7:15 with the last stretch really moving fast. I'd like to run 7 min pace on Sat for approx. 21:45 but that really doesn't sound very fast *(at all)! I've only done one 5k in like the past 6 or 8 mos. Haddonfield in March - looked up my time - 21:08. Have I really gotten signif slower since then?? Lack of speed work/tempo runs has really impacted me.
City Runnin'. 4 miles downtown. Parked along Union St. Stopped in at the local running shoe store to drop off my entry for Sat's 5k! Woo- hooo. this is the first local 5k I've done in almost a year. So psyched! But i'm also knowing that this isn't going to be much of a show, even by my standards. I'm thinking of this as more of a first race to establish a baseline. Something to build from...and let me know exactly where my fitness is at right now.
Eased into the pace. 1=8:30 or 8:45, then 2=8:30 or a bit faster. 3=opened it up here, about 7:30. 4= 7:15 with the last stretch really moving fast. I'd like to run 7 min pace on Sat for approx. 21:45 but that really doesn't sound very fast *(at all)! I've only done one 5k in like the past 6 or 8 mos. Haddonfield in March - looked up my time - 21:08. Have I really gotten signif slower since then?? Lack of speed work/tempo runs has really impacted me.
Saturday, June 13, 2009
Gotta Start Somewhere
Got out the door early this a.m. for another 4 easy run. Glad I did because now it's raining steady. Forgot to wear watch and didn't go back inside for it. Just made the decision to go easy. A few times in the first half I had to tell myself to go easier, slow down. Overall this wasn't as slow & easy like I planned. But maybe around 8:15 pace or so. But hey- it's only 4 miles so no biggie.
At the end I was feeling really good and decided to try out some 'strides'. This is basically hard 30 seconds, easy 60 seconds, then repeat. Not full 100% sprint, but quick leg turn over, watch form, faster than 5k pace. My new summer time goal of shooting for a fast 5k (before my ramp-up towards Sept's PDR half) means that I need strategies for increasing my speed. I've never done striders before, always sounded a bit too much like speed work to me. I did 3 times with each accelleration being on flat or somewhat uphill block & jogging on slightly downhill grade. these went very well & felt great! i will try for 5 x 30 seconds at the end of my tempo run this Thurs... that should feel alot tougher coming at the end of a hard workout.
Woo-Hooo, I lost .5 pounds this week! Gotta start somewhere...
At the end I was feeling really good and decided to try out some 'strides'. This is basically hard 30 seconds, easy 60 seconds, then repeat. Not full 100% sprint, but quick leg turn over, watch form, faster than 5k pace. My new summer time goal of shooting for a fast 5k (before my ramp-up towards Sept's PDR half) means that I need strategies for increasing my speed. I've never done striders before, always sounded a bit too much like speed work to me. I did 3 times with each accelleration being on flat or somewhat uphill block & jogging on slightly downhill grade. these went very well & felt great! i will try for 5 x 30 seconds at the end of my tempo run this Thurs... that should feel alot tougher coming at the end of a hard workout.
Woo-Hooo, I lost .5 pounds this week! Gotta start somewhere...
Thursday, June 4, 2009
Already Too Late
Ran 4 miles yesterday for Nat'l Run Day. Instead of typical (boring) loop around neighborhood at lunchtime, I went out to the main road and ran to the Y because I know it's just slightly over 2 miles to get there. Tons of cars/trucks, an old guy on a bike, but no other runners. So I feel like I was representing us runners out there. Forgot to wear club colors, had a Phillies shirt on. Noticed several places where the bushes/weeds/vines are totally overgrown blocking the sidewalk... don't notice that when driving past. I see walkers along here regular, and it is a full sidewalk, just covered in places by jungle. Maybe I'll contact these folks back to point out that their sidewalks are almost un-passable do to the overgrowth (maybe).
Easy pace, variable. One measured mile was 8:15, but I know that i started much slower than that. Picked up my new stainless steel water bottle at the Y. They give away something about every-other month. I guess that's where my $75/month goes. Frankly I could do without the give aways, but i always pick them up since it's my money anyway. They probably end up thinking the friggin give aways are soooo popular! I'd rather have some of my money bacK!
M8k race is saturday. I'm not expecting much. In all the times I've done this race i've never had a really good one here. It's flat so I always think... i'll run fast. But several times it was warm & humid. Other years I was injured or just coming back from injury so didn't max the opportunity. Forcast this year is pretty good, but I haven't done a lick of speed work in over a month. Plus still not 100% since post marathon. Speaking of which, that little nagging pain in lower left abdominal area is really buggin me. I made the mistake of playing tennis for a long session the other night and the reaching, pivoting, etc really aggrivated the problem. This tennis was a prefect parallel to my marathon experience. I know what to do, but i don't always do it. Tennis hurts my body- I should stay away from it or at least take it in small doses. It's like when I start having fun (yes, I can still whup my 13 y.o.'s butt, and his friends, even though they were on the tennis team at school this year & I only picked up a racket 2x in the last 2 yrs)... then my brain shuts down and I just don't think until it's too late. When my 10 mile split at the marathon was 5 minutes ahead of pace AND there was more hills than I anticipated... it was already too late. Gotta remember my brain more often when I am out having fun.
M 8k times over past few years:
2004 33:40 6:46pace
2005 injured; didn't run
2006 busy w/work; was on break from running
2007 36:38 rehab'g quad tear
2008 34:54 humid/went out too fast
2009 ? not expecting much, maybe 35:30 - 36:30 range. One of these years I'm going to get it right at this race but it ain't gonna be this year.
Easy pace, variable. One measured mile was 8:15, but I know that i started much slower than that. Picked up my new stainless steel water bottle at the Y. They give away something about every-other month. I guess that's where my $75/month goes. Frankly I could do without the give aways, but i always pick them up since it's my money anyway. They probably end up thinking the friggin give aways are soooo popular! I'd rather have some of my money bacK!
M8k race is saturday. I'm not expecting much. In all the times I've done this race i've never had a really good one here. It's flat so I always think... i'll run fast. But several times it was warm & humid. Other years I was injured or just coming back from injury so didn't max the opportunity. Forcast this year is pretty good, but I haven't done a lick of speed work in over a month. Plus still not 100% since post marathon. Speaking of which, that little nagging pain in lower left abdominal area is really buggin me. I made the mistake of playing tennis for a long session the other night and the reaching, pivoting, etc really aggrivated the problem. This tennis was a prefect parallel to my marathon experience. I know what to do, but i don't always do it. Tennis hurts my body- I should stay away from it or at least take it in small doses. It's like when I start having fun (yes, I can still whup my 13 y.o.'s butt, and his friends, even though they were on the tennis team at school this year & I only picked up a racket 2x in the last 2 yrs)... then my brain shuts down and I just don't think until it's too late. When my 10 mile split at the marathon was 5 minutes ahead of pace AND there was more hills than I anticipated... it was already too late. Gotta remember my brain more often when I am out having fun.
M 8k times over past few years:
2004 33:40 6:46pace
2005 injured; didn't run
2006 busy w/work; was on break from running
2007 36:38 rehab'g quad tear
2008 34:54 humid/went out too fast
2009 ? not expecting much, maybe 35:30 - 36:30 range. One of these years I'm going to get it right at this race but it ain't gonna be this year.
Monday, June 1, 2009
Fall Season Coming into focus
I did 3 easy miles around the neighborhood. I told myself at the beginning that if my legs still feel 'dead' then I'd take a walk break in the middle. I walked. Gee, these walk breaks are addictive. You'd think that maybe I got enough walking during the last few miles of the marathon melt-down. But I walked for a minute (and didn't time the run at all anyway).
Didn't have time to hit the weights. Will try for the gym tomorrow. I've been eating slightly healthier post-marathon. That feels good. I look downright fat in some of the online pics compared to other runners around me. Oh, btw, online pics are up! Here's a photo montage in crappy low-resolution. I guess I should fork over the $55 to get the high-res images. Right click and open in 'new tab/new window' to see best. insertPingimagehere
Didn't have time to hit the weights. Will try for the gym tomorrow. I've been eating slightly healthier post-marathon. That feels good. I look downright fat in some of the online pics compared to other runners around me. Oh, btw, online pics are up! Here's a photo montage in crappy low-resolution. I guess I should fork over the $55 to get the high-res images. Right click and open in 'new tab/new window' to see best. insertPingimagehere
I have a lingering muscle pain in the lower left abdominal region. This was hurting with the leg spasms during the race. Now it's the last remaining ache. Hard to exactly put my finger on it - literally. It's like a pulling/pinching pain when stretching, coughing, bending. I'm thinking hernia type issue, which I really hope it's not that. I had that surgery about 12 years ago and the area has always bothered me. Pretty sure the doc did a sub-par job and there's like scar tissue or just plain not done correctly. Will watch this for a week & hope it resolves on it's own.
I have signed up for the Philly Distance Run Half in Sept. This is a PR target as it will be my first flat 13.1 in many years. This is the focus of my early fall season. And another shot at the 26.2 distance will be the focus of the late fall season. Really torn between Philly Marathon (here) or the Rehobeth Beach marathon but Philly seems the logical choice. About a dozen runners from club are doing Rehobeth That would be fun...
Monday, May 4, 2009
Thanks For Asking,,,
Yesterday I did the final 20 miler of my marathon training plan whilst at the Broad Street 10 mile race. It was actually about 19.5 or so - I parked down at the stadiums, and instead of taking the subway up to North Philly (like everyone else) I ran up there. Then raced back down tothe Navy Yard. Of course my race time was alot slower than last year, but that wasn't the main goal.
Marathon is in 20 days.
Now I just rest (and recover from yesterday. My legs r sore & my toes have been taking some severe beatings lately). My marathon question in the past was always "could I finish the distance?" Now I'm confident that I can. The race pace is the only remaining item to be determined. If I go at 8:30 miles then I'm sure I'll finish reasonably strong; if I go at 8:00 then I'll qualify for Boston but I might hit the wall, bonk, blow-up and/or melt-down in the final miles. If I go at 8:15 pace then I definitely don't BQ and I might not finish feeling strong & Happy anyway. So what to do, what to do?
Marathon is in 20 days.
Now I just rest (and recover from yesterday. My legs r sore & my toes have been taking some severe beatings lately). My marathon question in the past was always "could I finish the distance?" Now I'm confident that I can. The race pace is the only remaining item to be determined. If I go at 8:30 miles then I'm sure I'll finish reasonably strong; if I go at 8:00 then I'll qualify for Boston but I might hit the wall, bonk, blow-up and/or melt-down in the final miles. If I go at 8:15 pace then I definitely don't BQ and I might not finish feeling strong & Happy anyway. So what to do, what to do?
Saturday, May 2, 2009
5:30a.m. for 10+10 (1st @ 8:45; 2nd @ 8)
Ever notice how much number's work is involved with running & racing? And we have computers to do most of the math for us. Think about those oldsters ... they must've been using slide rules & such.
Anyway, I'm figuring the timeline for tomorrow... damn it's got to be an early one. Feeling some minor issues, but have to follow thru with this last 20 miler. Trying to find a car pool so that I have someone to bring a few supplies up to the start (via subway) so that I can re-supply at my half way point. The bag check at this race is very well organized - 20,000 runners and I've never had any issues.
Weather is forecast to be 50-55 degrees and off & on rain / mist / high humidity. Should be sloshy wet blistering fun . . .
Anyway, I'm figuring the timeline for tomorrow... damn it's got to be an early one. Feeling some minor issues, but have to follow thru with this last 20 miler. Trying to find a car pool so that I have someone to bring a few supplies up to the start (via subway) so that I can re-supply at my half way point. The bag check at this race is very well organized - 20,000 runners and I've never had any issues.
Weather is forecast to be 50-55 degrees and off & on rain / mist / high humidity. Should be sloshy wet blistering fun . . .
Friday, May 1, 2009
Broad Street Run - packet pick-up todaY!
I love that feeling of getting lost in a big crowd. Nothing gets the thirst for race day going like the huge Expo & packet pick-up. I'm excited for Sunday, but the 20 mile training run, not the 10 mile race, is my goal.
I'm hoping to do 8:45 from finish to start. Time things such that I only stand around like 30 mins, and then race back down to the stadiums/ship yard at 8:00 pace. If I can do it, I will consider a BQ attempt at the marathon(need 8:03 pacing); otherwise, I'll settle on the 8:30 or 8:20 pace for the marathon and so be 8 -12 mins. outside the Boston qualifying standard. I really hate to be that close and not make it...but i keep reminding myself that it's just my first marathon attempt.
Last year I finished about 600 out of 19,000 finishers (1:07:30 at 6:45 pace; one of my best all time race performances. 55 women were in front of me...63 men in my own age bracket were in front of me! ouch, tough age group). Not that I'm actually fast, but when they announced that this year will be the first time using start corral system then i went ahead and requested 'up front' so that I wouldn't have to fight thru the crowds so much. Plus being a USATF competitor we are judged (WAVA) based on gun time, not chip.
So they have assigned me bib #1239 - and we'll just have to see if that is somewhere near the front or what. Now as it turns out, I'll just be running really slow compared to last year due to the 20 miles rather than 10. So further proof I don't need early corral position.... oh well.
Also hopeful that I can find a deal on new shoes at the Expo. Really diggin these Brooks Glycerin 7's that I've been wearing. Cushy, comfy, and not too heavy except in the price tag. Hip is still hurting from tennis last weekend, but it's getting better. Interesting to see how it holds up Sunday.
I'm hoping to do 8:45 from finish to start. Time things such that I only stand around like 30 mins, and then race back down to the stadiums/ship yard at 8:00 pace. If I can do it, I will consider a BQ attempt at the marathon(need 8:03 pacing); otherwise, I'll settle on the 8:30 or 8:20 pace for the marathon and so be 8 -12 mins. outside the Boston qualifying standard. I really hate to be that close and not make it...but i keep reminding myself that it's just my first marathon attempt.
Last year I finished about 600 out of 19,000 finishers (1:07:30 at 6:45 pace; one of my best all time race performances. 55 women were in front of me...63 men in my own age bracket were in front of me! ouch, tough age group). Not that I'm actually fast, but when they announced that this year will be the first time using start corral system then i went ahead and requested 'up front' so that I wouldn't have to fight thru the crowds so much. Plus being a USATF competitor we are judged (WAVA) based on gun time, not chip.
So they have assigned me bib #1239 - and we'll just have to see if that is somewhere near the front or what. Now as it turns out, I'll just be running really slow compared to last year due to the 20 miles rather than 10. So further proof I don't need early corral position.... oh well.
Also hopeful that I can find a deal on new shoes at the Expo. Really diggin these Brooks Glycerin 7's that I've been wearing. Cushy, comfy, and not too heavy except in the price tag. Hip is still hurting from tennis last weekend, but it's getting better. Interesting to see how it holds up Sunday.
Thursday, April 2, 2009
Junk Miles
I really don't subscribe to the concept of just running miles for their own sake. I've always favored intensity over total mileage. But today's workout felt like "fluff". Just some miles to write down on the training log to say "I ran something today." Legs still achy from long run. Toes still sore, gonna lose that one toenail for sure.
This is really more of a running journal entry than a blog posting: 5 miles easy on the treadmill at 8:30 pace. Nothing much happening. Buddy Chris at the Y may run the Lewes 1/2 - I want to do that race too, but it really doesn't fit into the marathon game plan.
Must drop about 5 pounds before the race. Got to get serious about diet.
This is really more of a running journal entry than a blog posting: 5 miles easy on the treadmill at 8:30 pace. Nothing much happening. Buddy Chris at the Y may run the Lewes 1/2 - I want to do that race too, but it really doesn't fit into the marathon game plan.
Must drop about 5 pounds before the race. Got to get serious about diet.
Tuesday, March 31, 2009
VCM Here I Come!
Well I finally paid the entry fee for my marathon. Almost too late, the race is like 89% sold out. I scanned through the registration list, there's not many folks from Del.
The only issue I see on the trip is that packet pick-up ends at 7 p.m. Saturday night, and I'll almost certainly be arriving later than that. The race day pick-up is until 7 a.m., with the start time 8 a.m. The pick-up looks to be about a half mile from the start area... sooooo, that will take some running around to make it work, but it's doable.
There's no way out now, I have a strong track record of running once I've paid the fee. I'm feeling pretty good about that!
The only issue I see on the trip is that packet pick-up ends at 7 p.m. Saturday night, and I'll almost certainly be arriving later than that. The race day pick-up is until 7 a.m., with the start time 8 a.m. The pick-up looks to be about a half mile from the start area... sooooo, that will take some running around to make it work, but it's doable.
There's no way out now, I have a strong track record of running once I've paid the fee. I'm feeling pretty good about that!
Thursday, March 19, 2009
Still Hurting All Over
Plan for today's workout was 4 or 5 miles with 1 or 2 at 5k race speed. Body issues all over still remaining from last weekend. But clearly feeling better than yesterday, it was good to just get moving yesterday.
Did the minimum run today because feeling pain in right plantar -which hasn't been there since about 6 weeks ago. Not the sharp fasciitis pain back near the heal, but actually in the arch of the foot, the meat of the plantar muscle. Not bad, but more like a small spasm of pain. Enough for me to take it a bit easy today.
I am giving myself an absolute deadline of 10 more days to decide about the marathon. Frankly, I've just about talked myself out of it. Postponement to the fall season is very easily rationalized given my string of minor set backs this winter.
4 miles today. 3 slow and one in the middle at 6:45 pace. Felt tired quickly at that pace. Saturday's 5k will most likely be 7:00 pace or just slightly faster. Maybe a 21:30 which is a minute slower than last year and est. 65% WAVA. Key is to not go out so damn fast. Control, with a little restraint too.
Did the minimum run today because feeling pain in right plantar -which hasn't been there since about 6 weeks ago. Not the sharp fasciitis pain back near the heal, but actually in the arch of the foot, the meat of the plantar muscle. Not bad, but more like a small spasm of pain. Enough for me to take it a bit easy today.
I am giving myself an absolute deadline of 10 more days to decide about the marathon. Frankly, I've just about talked myself out of it. Postponement to the fall season is very easily rationalized given my string of minor set backs this winter.
4 miles today. 3 slow and one in the middle at 6:45 pace. Felt tired quickly at that pace. Saturday's 5k will most likely be 7:00 pace or just slightly faster. Maybe a 21:30 which is a minute slower than last year and est. 65% WAVA. Key is to not go out so damn fast. Control, with a little restraint too.
Wednesday, March 11, 2009
Nearly time to shit or get off the pot
Very busy boy here, got to keep this short & quick: Treadmill at Y today, 5 miles total. Tempo run, middle 3 run at 7:02 - 7:09 - 7:15 and then a good stretch but no weights or other exercises afterward. Effort felt easier than a few weeks ago - pretty much the same time.
The half marathon this weekend is quite the talk of the town. Mostly everyone from club is running, and apparently plenty of other folks too. Several guys at the Y were talking about it today. Good luck to all - I know this won't be one of my faster races, but I'm really looking forward to it since my leg is done hurting. may never know what that was all about. Marathon is now 75 days away - nearly time for me to shit or get off the pot.
Pasta party the nite before: http://www.rebelrunners.com/06cr.php
Course elevation: this isn't great/accurate. the finish is actually about 20-25 feet higher than the start. But this gives a sense of the climbing between miles 6.5 thru 8.5 - steady uphill: http://www.races2run.com/CRcourse-elevation/CR2009.htm
There's already over 1,000 runners signed up and the forecaste is good weather (40-45 degrees at start, cloudy w/no rain). I see runners from far away across America coming to Wilmington for this one: https://www.lin-mark.us/page.asp?prmName=viewentrants&prmEventID=89
The half marathon this weekend is quite the talk of the town. Mostly everyone from club is running, and apparently plenty of other folks too. Several guys at the Y were talking about it today. Good luck to all - I know this won't be one of my faster races, but I'm really looking forward to it since my leg is done hurting. may never know what that was all about. Marathon is now 75 days away - nearly time for me to shit or get off the pot.
Pasta party the nite before: http://www.rebelrunners.com/06cr.php
Course elevation: this isn't great/accurate. the finish is actually about 20-25 feet higher than the start. But this gives a sense of the climbing between miles 6.5 thru 8.5 - steady uphill: http://www.races2run.com/CRcourse-elevation/CR2009.htm
There's already over 1,000 runners signed up and the forecaste is good weather (40-45 degrees at start, cloudy w/no rain). I see runners from far away across America coming to Wilmington for this one: https://www.lin-mark.us/page.asp?prmName=viewentrants&prmEventID=89
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