2011 closes on a high note-- I'm running as well as I ever have as marathon training continues. Eight weeks of no missed workouts (though that will change very soon, as previously noted), including today's 18-mile run that brings me to a weekly total of 42. Both numbers are all-time highs.
Mid-30s temperature-wise for the 7:45 start in my Brooks Adrenaline GTS 12 shoes. Very little beer last night, so that was of no concern. I found the hardest part to be mental. I knew I could do the run, but that this is what I'd be doing the next three hours of my life. The time investment, as opposed to the actual mileage.
So the first few miles kinda dragged on, knowing how many more were still to go. I didn't go out hard, intending to use these miles to warm up and prepare for holding an 8:45 pace for nine miles. This first stage was six miles around my neighborhood so I could swing by the house to fuel up (Gu-type substance and 16 oz Gatorade) and shed some warm-weather clothing.
Phase two was an out and back, six miles in each direction. It took a little bit to achieve cruising speed, but once I got there, I held 8:25-8:40 pace for 9.5 miles. I don't really think through problems or generate ideas-- I just watch the miles go by and crunch the numbers my Garmin spits up. There was one fuel stop at six miles here, also.
After about 14 miles, my feet began to hurt. Just good old-fashioned been-on-your-feet-too-long soreness. This wasn't in the original plan, but it does make sense after each foot pounds the earth over 26,000 times. Then I freaked a little, thinking I'd get to 18 and not be really close to home. This went away quickly, since I deliberately did the six out and six back to prevent this. And with 1.5 to go, my legs started to ache. There wasn't really anything else to do, and to run was the only thing I could think of, so that's what I did.
I've spent the rest of the day off my feet, but unable to sleep. It'll be interesting to see if I make it to midnight.
Saturday, December 31, 2011
Wednesday, December 28, 2011
Wednesday Tempo
Today I ran the same run as I did back on Saturday-- ten miles, with eight at 8:15 pace.
It was harder than before. My splits were a little higher, though I did have some decent half-mile splits, and my legs didn't feel as fresh as before. The time was a minute and a half slower (:09 per mile) than before, My only fuel was the blueberry-pomegranate flavor of Gu Chomps and no water, which I understand isn't ideal, since the Gu apparently needs water to work best. I may go back to Sport Beans, since I feel the results have been better for me.
It was also 30 degrees with no wind at the 8:15 am start. I've added some Saucony arm warmers and some brand X gloves from the running shop. Both came off four miles in as the temperature warmed a little. I had a tech shirt and my favorite (only!) running hoodie, as well as leg tights and wind pants. Felt comfortable, temperature-wise.
I have an easy five-miler set for Thursday, and an 18-mile long run on New Year's Eve, which is an off day from work. So I've got that going for me, which is nice.
It was harder than before. My splits were a little higher, though I did have some decent half-mile splits, and my legs didn't feel as fresh as before. The time was a minute and a half slower (:09 per mile) than before, My only fuel was the blueberry-pomegranate flavor of Gu Chomps and no water, which I understand isn't ideal, since the Gu apparently needs water to work best. I may go back to Sport Beans, since I feel the results have been better for me.
It was also 30 degrees with no wind at the 8:15 am start. I've added some Saucony arm warmers and some brand X gloves from the running shop. Both came off four miles in as the temperature warmed a little. I had a tech shirt and my favorite (only!) running hoodie, as well as leg tights and wind pants. Felt comfortable, temperature-wise.
I have an easy five-miler set for Thursday, and an 18-mile long run on New Year's Eve, which is an off day from work. So I've got that going for me, which is nice.
Sunday, December 25, 2011
Holiday Running
Saturday is my long run day, so I'm taking Christmas Day off from running.
Yesterday was the end of another easy week of training, where I typically back off mileage by about one-third. While I do back off on mileage, I'm not backing off on everything during marathon training. I used to make all 'easy week' runs easy and slow-paced. This time, I did intervals Wednesday and a ten-miler yesterday with eight miles at 8:15 pace. I was actually able to hold closer to 8:05-8:10 pace, and a few half-mile splits were under four minutes. 20 ounces of Powerade at 5.5 miles really helped. Felt great to get out there on Christmas Eve and do something really good for myself. 33 miles for the week.
This week's agenda includes the same ten miler (Wednesday) and an 18-miler as the long run on New Year's Eve Saturday, with a projected 42 miles for the week. Both the 18 and the 42 will be new highs for mileage.
My wife and I are planning a trip to Texas just after the first of the year. Driving to Dallas to see old friends and to watch K-State play Arkansas in the Cotton Bowl. Then we fly to El Paso to see my parents and help them celebrate their 50th wedding anniversary.
I won't bore you with details of the trip, it's just that the weekly mileage is set for 43 and 44 for the two weeks that follow the one upcoming. And with all the travel and fun we have planned, I won't make every run. I hope to get a few runs in, but my second 18 miler will have to get rescheduled. There will still be two 20-mile runs scheduled when we return. So I don't think it'll cost me much.
Yesterday was the end of another easy week of training, where I typically back off mileage by about one-third. While I do back off on mileage, I'm not backing off on everything during marathon training. I used to make all 'easy week' runs easy and slow-paced. This time, I did intervals Wednesday and a ten-miler yesterday with eight miles at 8:15 pace. I was actually able to hold closer to 8:05-8:10 pace, and a few half-mile splits were under four minutes. 20 ounces of Powerade at 5.5 miles really helped. Felt great to get out there on Christmas Eve and do something really good for myself. 33 miles for the week.
This week's agenda includes the same ten miler (Wednesday) and an 18-miler as the long run on New Year's Eve Saturday, with a projected 42 miles for the week. Both the 18 and the 42 will be new highs for mileage.
My wife and I are planning a trip to Texas just after the first of the year. Driving to Dallas to see old friends and to watch K-State play Arkansas in the Cotton Bowl. Then we fly to El Paso to see my parents and help them celebrate their 50th wedding anniversary.
I won't bore you with details of the trip, it's just that the weekly mileage is set for 43 and 44 for the two weeks that follow the one upcoming. And with all the travel and fun we have planned, I won't make every run. I hope to get a few runs in, but my second 18 miler will have to get rescheduled. There will still be two 20-mile runs scheduled when we return. So I don't think it'll cost me much.
Thursday, December 22, 2011
Week Seven
The Mercedes Marathon in Birmingham is February 12, and my training in its seventh week. I'm still pleased with how things are going.
Last week's 16-miler went well... It turned into a cross country run for the first half, as I ran the first eight with a friend (several loops) on the course where the collegiate cross country regionals were held on November 12. The red and white lines are still there to mark the course.
The second half was less hilly, but still challenging. I unsuccessfully tried to push the pace a little at times, and ventured into some challenging neighborhoods when I was not at my best. The last mile and a half or so seemed to go by slowly-- my legs never felt like stopping, but I did wish for the run to be over. I don't run with music, since I won't for the marathon. The run timed out at 2:35. My legs felt the worst on the drive home. Never underestimate what a good, hot shower can do. I stood up at work for seven hours that day and didn't feel as bad as I did in the car.
Last week's mileage was 39, 33 this week, and 41 in the week leading up to New Year's Eve. I did intervals during Wednesday's eight-miler, two minutes at 7:45 with a minute rest, eleven times. Saturday features a ten-mile tempo run, where I expect to hold an 8:15 pace for eight miles.
I ran Monday and Tuesday in the new Asics I talked about earlier. They're very stiff, and seemed to pay attention to the very minor case of tendinitis in my right Achilles. Plenty of cushion, but I think they make my feet work harder than they need to, and harder than they do in any of the other shoes I run in.
Last week's 16-miler went well... It turned into a cross country run for the first half, as I ran the first eight with a friend (several loops) on the course where the collegiate cross country regionals were held on November 12. The red and white lines are still there to mark the course.
The second half was less hilly, but still challenging. I unsuccessfully tried to push the pace a little at times, and ventured into some challenging neighborhoods when I was not at my best. The last mile and a half or so seemed to go by slowly-- my legs never felt like stopping, but I did wish for the run to be over. I don't run with music, since I won't for the marathon. The run timed out at 2:35. My legs felt the worst on the drive home. Never underestimate what a good, hot shower can do. I stood up at work for seven hours that day and didn't feel as bad as I did in the car.
Last week's mileage was 39, 33 this week, and 41 in the week leading up to New Year's Eve. I did intervals during Wednesday's eight-miler, two minutes at 7:45 with a minute rest, eleven times. Saturday features a ten-mile tempo run, where I expect to hold an 8:15 pace for eight miles.
I ran Monday and Tuesday in the new Asics I talked about earlier. They're very stiff, and seemed to pay attention to the very minor case of tendinitis in my right Achilles. Plenty of cushion, but I think they make my feet work harder than they need to, and harder than they do in any of the other shoes I run in.
Friday, December 16, 2011
Fresh Rubber
Today, I welcomed the latest addition to my running shoe rotation. These are the new Asics Gel Neo 33, compliments of the shoe company, and a fringe benefit of working at a running store. I've scored three pairs of shoes and I don't know how many shirts and pairs of wicking socks this way.
As I understand it, this is Asics' entry into the minimalist category. It doesn't make a lot of sense, since there is plenty of cushion on the heel, and the weight of 11.5 ounces is a few ounces heavier than my Adrenaline GTS 12. Perhaps a runner can land on the midfoot (as in the Brooks Pure Project) or on the heel. In any event, I do feel plenty of cushion, and I'll learn more about this new pair of running dogs Monday.
The reason I'm waiting until Monday is my 16-mile long run tomorrow morning, as marathon training continues. The plan is to do eight miles at 8:45 pace. It'll make 39 for the week.
As I understand it, this is Asics' entry into the minimalist category. It doesn't make a lot of sense, since there is plenty of cushion on the heel, and the weight of 11.5 ounces is a few ounces heavier than my Adrenaline GTS 12. Perhaps a runner can land on the midfoot (as in the Brooks Pure Project) or on the heel. In any event, I do feel plenty of cushion, and I'll learn more about this new pair of running dogs Monday.
The reason I'm waiting until Monday is my 16-mile long run tomorrow morning, as marathon training continues. The plan is to do eight miles at 8:45 pace. It'll make 39 for the week.
Thursday, December 15, 2011
Tempo Running
Marathon training continues into its sixth week this week.
I'm easing off on my easy runs some-- adjusting to 65-70% efforts on easy days, down from 70-75%. I find that it's easier these days to maintain a nice, even effort on these days, and that I don't have to work as hard to keep my HR down as needed.
Last week's mileage was 35, with a nine-mile tempo run as the Saturday effort. After a mile warmup, I held seven miles at 8:15 pace, which is 20-30 seconds slower than my 5K pace. At first, I was concerned about being able to hold the pace, but the half-mile splits kept clicking at 4:05-4:10. So I was pleased. Total running time 1:18:28.
Also from last week, I did ten two-minute intervals at 7:45 pace, with a minute's rest in between. This was good, solid work.
Yesterday I did the same tempo run. This felt like a harder effort, with some different terrain and a couple of difficult inclines. TRT was 1:17:17, or 71 seconds (:08 per mile) faster than Saturday. So I was really pleased about the effort and the result.
This week's scheduled mileage is 39, with a 16-miler on tap for the Saturday long run.
So I continue to feel really good about training. It's the middle of December, and I ran in shirt sleeves and shorts one day last week, and it's low 60s right now as I head out for an easy four-miler.
I'm easing off on my easy runs some-- adjusting to 65-70% efforts on easy days, down from 70-75%. I find that it's easier these days to maintain a nice, even effort on these days, and that I don't have to work as hard to keep my HR down as needed.
Last week's mileage was 35, with a nine-mile tempo run as the Saturday effort. After a mile warmup, I held seven miles at 8:15 pace, which is 20-30 seconds slower than my 5K pace. At first, I was concerned about being able to hold the pace, but the half-mile splits kept clicking at 4:05-4:10. So I was pleased. Total running time 1:18:28.
Also from last week, I did ten two-minute intervals at 7:45 pace, with a minute's rest in between. This was good, solid work.
Yesterday I did the same tempo run. This felt like a harder effort, with some different terrain and a couple of difficult inclines. TRT was 1:17:17, or 71 seconds (:08 per mile) faster than Saturday. So I was really pleased about the effort and the result.
This week's scheduled mileage is 39, with a 16-miler on tap for the Saturday long run.
So I continue to feel really good about training. It's the middle of December, and I ran in shirt sleeves and shorts one day last week, and it's low 60s right now as I head out for an easy four-miler.
Monday, December 5, 2011
Four Weeks In
I've wrapped up four weeks of marathon training, in preparation for the Mercedes Marathon in Birmingham, February 12.
I really feel my training is going well. I've had weekly mileages of 33,35, 24 and 37, and this past Saturday's long run was a 14-miler (2:18) that felt great. I'm working on what works best in terms of fuel during the run. I ate a small bag of sport beans at four miles, and killed a 20-ounce bottle of Gatorade at 10 miles. This seemed to go well and to agree with me. I also brought half a Clif bar and took one bite with the drink, but it woke up my GI system and forced me into a little stop and go for the last four miles. So it's a work in progress.
My tempo runs have been five and six miles at the projected 8:45 pace, and I've done intervals to 175, which is near my new MHR of 180. I don't think I've ever run that fast or gulped air like that. Pace was right around 6:00.
I'm also idling back on heart rate training, using it only to make sure my easy runs are easy enough. I'm now using mile pace for tempo runs and intervals.
So it's really going well so far. This week is a 35-mile week, speed intervals are Wednesday, and a nine-mile tempo run is Saturday, with seven of the nine at 8:45 pace. Next long run is a 16-miler on Saturday the 17th.
I really feel my training is going well. I've had weekly mileages of 33,35, 24 and 37, and this past Saturday's long run was a 14-miler (2:18) that felt great. I'm working on what works best in terms of fuel during the run. I ate a small bag of sport beans at four miles, and killed a 20-ounce bottle of Gatorade at 10 miles. This seemed to go well and to agree with me. I also brought half a Clif bar and took one bite with the drink, but it woke up my GI system and forced me into a little stop and go for the last four miles. So it's a work in progress.
My tempo runs have been five and six miles at the projected 8:45 pace, and I've done intervals to 175, which is near my new MHR of 180. I don't think I've ever run that fast or gulped air like that. Pace was right around 6:00.
I'm also idling back on heart rate training, using it only to make sure my easy runs are easy enough. I'm now using mile pace for tempo runs and intervals.
So it's really going well so far. This week is a 35-mile week, speed intervals are Wednesday, and a nine-mile tempo run is Saturday, with seven of the nine at 8:45 pace. Next long run is a 16-miler on Saturday the 17th.
Thursday, November 24, 2011
Marathon Training
A few weeks ago, I signed up to run the Mercedes Marathon, February 12 in Birmingham.
There are several reasons why... I've been running nearly ten years and haven't aimed for a marathon, the boss at work is picking up half the registration cost, Birmingham is not an overnight trip, I've been running as well as ever, I can be accountable to my coworkers for my training runs, and I have the best and most supportive wife ever.
So I'm nearing my third week of my marathon training plan. I started by basing everything on heart rate, running easy runs, tempos, intervals and long runs at certain percentages of max HR. I'm now revising that by sprinkling in a little of Jack Daniels' training methods, and using heart rate a little more for my easy runs and follow mile pace for the others. My goal pace is 8:45 per mile, or a 3:50 marathon.
My longest run was a 13-miler last Saturday. This week is a lighter load week, 24 miles, and back up to 37 next week, with a 14-mile long run.
I feel great so far.
There are several reasons why... I've been running nearly ten years and haven't aimed for a marathon, the boss at work is picking up half the registration cost, Birmingham is not an overnight trip, I've been running as well as ever, I can be accountable to my coworkers for my training runs, and I have the best and most supportive wife ever.
So I'm nearing my third week of my marathon training plan. I started by basing everything on heart rate, running easy runs, tempos, intervals and long runs at certain percentages of max HR. I'm now revising that by sprinkling in a little of Jack Daniels' training methods, and using heart rate a little more for my easy runs and follow mile pace for the others. My goal pace is 8:45 per mile, or a 3:50 marathon.
My longest run was a 13-miler last Saturday. This week is a lighter load week, 24 miles, and back up to 37 next week, with a 14-mile long run.
I feel great so far.
Thursday, November 17, 2011
Swag
A perk of working at the running store is the chance of scoring free stuff. Sometimes a shoe rep will stop by and hook us up with t-shirts or hats or whatever. Other times, as with my new Pearl Izumi shoes, the company will run contests to inspire salespeople to sell their shoes.
This is what the Brooks types did back in May, if memory serves. Sell X pairs of our shoes and get _________. Now I'm a loyal Brooks believer and customer in addition to salesman, so I didn't need much prompting to sell their product. At the same time, I won't say no to a chance like this. My awards came in the mail earlier this week, much to my delight.
This is the Brooks DNA t-shirt I received. Different than a lot of the other shirts I own, which are mostly grey or black. And the playing cards are a nice touch.
The shoes are the next level I achieved-- DNA shoes were the prize, and I'd hoped to score a pair of their new Pure Project shoes. When that got shot down, I had to "settle" for these.
I present my new Brooks Adrenaline 12 stability shoes. Blue is the color we got at the store and solid black is also available, but I went for the greenies, to be different. I took a good whiff of them beforehand (loves me the smell of fresh running shoe-- it's like sitting in a new car) then put them on to head out for today's five-miler. Incredible. I love the Adrenaline 11's, but the 12's are lighter weight and just as comfortable. The new guys are a welcome addition to my shoe rotation, which now stands at four.
This is what the Brooks types did back in May, if memory serves. Sell X pairs of our shoes and get _________. Now I'm a loyal Brooks believer and customer in addition to salesman, so I didn't need much prompting to sell their product. At the same time, I won't say no to a chance like this. My awards came in the mail earlier this week, much to my delight.
This is the Brooks DNA t-shirt I received. Different than a lot of the other shirts I own, which are mostly grey or black. And the playing cards are a nice touch.
The shoes are the next level I achieved-- DNA shoes were the prize, and I'd hoped to score a pair of their new Pure Project shoes. When that got shot down, I had to "settle" for these.
I present my new Brooks Adrenaline 12 stability shoes. Blue is the color we got at the store and solid black is also available, but I went for the greenies, to be different. I took a good whiff of them beforehand (loves me the smell of fresh running shoe-- it's like sitting in a new car) then put them on to head out for today's five-miler. Incredible. I love the Adrenaline 11's, but the 12's are lighter weight and just as comfortable. The new guys are a welcome addition to my shoe rotation, which now stands at four.
Sunday, October 30, 2011
8K PR!
I ran my first 8K and also my first night race back on Friday, as the State Troopers Association and a local restaurant paired up to put a Freaky Friday event together for a 9 pm start.
Some folks dressed up for Halloween-- some dressed as basketball/football referees, lots of tutus, and a few kitty cat outfits worn by girls and other women. Some came dressed as runners, including myself-- I dressed as a Kenyan runner.
The weather was a little chilly, with temps in the upper 40s. I had my race team shirt on, followed by my running hoodie (worn the day I completed my half marathon) and new red vest. I also had racing tights on underneath my wind pants, as well as my new beanie cap. So, yeah, I overdressed a little. Also provided was a racing light, which was pretty critical. I've run every step of the course many times over, but you're unsure of your footing since there is no lighting for much of it.
I chose a goal time of 40 minutes, or 8:00 per mile. I've been running sub-8 in 5K races, and I wanted to see if I could hold it for five miles. So I put my foot on the accelerator and took off. Turns out the pace was pretty quick-- 7:42 for the first mile. Something I can't really explain is how my heart rate monitor pegged at 220 and 208 in the first five minutes, before settling in the low 170s for the first few miles, and the mid to upper 170s later on. So yeah, I was redlining it.
I finally got my pace under control a little, as my next five half-mile splits were 3:57-4:02, with a max of 4:05 on the eighth split, which translates to an 8:11 mile, by far my worst. I had decided to hold the pace as long as I could, and I really wasn't sure I would be able to.
My best half-mile split was the last one-- 3:49. So there was something left for a bit of a finishing kick and a 39:24 finish.
Now I mentioned how I overdressed, and how you dress for 10 degrees warmer than it actually is, since once you start running, your body will heat itself. I sweated through my shirt, hoodie and vest. All were soaked, as was my cap. I was 4th in my new 40-44 age group, with third place two minutes ahead of me. But I was very pleased with my run-- I gave everything I had and beat my goal time by 40 seconds, placing 27th out of 113.
It brought a close to easy week-- my first easy week with some meat on the bones. Some intervals during a five-miler Monday and the effort here. Back up to near 30 in the weeks to come.
Some folks dressed up for Halloween-- some dressed as basketball/football referees, lots of tutus, and a few kitty cat outfits worn by girls and other women. Some came dressed as runners, including myself-- I dressed as a Kenyan runner.
The weather was a little chilly, with temps in the upper 40s. I had my race team shirt on, followed by my running hoodie (worn the day I completed my half marathon) and new red vest. I also had racing tights on underneath my wind pants, as well as my new beanie cap. So, yeah, I overdressed a little. Also provided was a racing light, which was pretty critical. I've run every step of the course many times over, but you're unsure of your footing since there is no lighting for much of it.
I chose a goal time of 40 minutes, or 8:00 per mile. I've been running sub-8 in 5K races, and I wanted to see if I could hold it for five miles. So I put my foot on the accelerator and took off. Turns out the pace was pretty quick-- 7:42 for the first mile. Something I can't really explain is how my heart rate monitor pegged at 220 and 208 in the first five minutes, before settling in the low 170s for the first few miles, and the mid to upper 170s later on. So yeah, I was redlining it.
I finally got my pace under control a little, as my next five half-mile splits were 3:57-4:02, with a max of 4:05 on the eighth split, which translates to an 8:11 mile, by far my worst. I had decided to hold the pace as long as I could, and I really wasn't sure I would be able to.
My best half-mile split was the last one-- 3:49. So there was something left for a bit of a finishing kick and a 39:24 finish.
Now I mentioned how I overdressed, and how you dress for 10 degrees warmer than it actually is, since once you start running, your body will heat itself. I sweated through my shirt, hoodie and vest. All were soaked, as was my cap. I was 4th in my new 40-44 age group, with third place two minutes ahead of me. But I was very pleased with my run-- I gave everything I had and beat my goal time by 40 seconds, placing 27th out of 113.
It brought a close to easy week-- my first easy week with some meat on the bones. Some intervals during a five-miler Monday and the effort here. Back up to near 30 in the weeks to come.
Sunday, October 23, 2011
Light Week
I've reached the end of another training cycle... Mileage was 28-30-28 for the last three weeks. Solid workouts.
This week I'm planning four runs of five miles each as I reduce the workload this week. I'm thinking of throwing in some heart-rate intervals for my second run Tuesday, and I'm signed up for a Freaky Friday 8K this week. But otherwise nothing intense is planned.
I did sneak in eight miles yesterday and ten the week before for my Saturday long runs. I've been throwing in five-minute pickups every 20 minutes to change things up a little. And for the first time, I was bored on a run. Not tired or out of gas, just wanting to do something else. It was pretty weird.
The weather is also starting to turn colder here in Alabama. I used my birthday money to buy a Brooks running vest at the store that I had my eye on for several months. I imagine I'll get to take it for a spin before too long, as I get used to my cold weather gear once again.
This week I'm planning four runs of five miles each as I reduce the workload this week. I'm thinking of throwing in some heart-rate intervals for my second run Tuesday, and I'm signed up for a Freaky Friday 8K this week. But otherwise nothing intense is planned.
I did sneak in eight miles yesterday and ten the week before for my Saturday long runs. I've been throwing in five-minute pickups every 20 minutes to change things up a little. And for the first time, I was bored on a run. Not tired or out of gas, just wanting to do something else. It was pretty weird.
The weather is also starting to turn colder here in Alabama. I used my birthday money to buy a Brooks running vest at the store that I had my eye on for several months. I imagine I'll get to take it for a spin before too long, as I get used to my cold weather gear once again.
Thursday, October 20, 2011
Heart Rate
It’s the third week of the training cycle, meaning that an easy week is next. I ran 28 miles two weeks ago, 30 last week and 30 also this week. The long run last week was a 10-miler, just as it will be this week.
I’ve begun experimenting with heart rate workouts, where you aim for a certain target with each run, even the recovery runs. I did intervals Monday, harder running to get the heart rate to a certain number, then easy running until it lowers to a certain point. Wednesday was tempo run day, four miles at about 8:15 or so, with a HR of about 165-168.
My max heart rate (MHR) is 185, so I’m going off that to get a zone 4 range of 157-171. My Garmin is designed to handle these things—it beeps at you if your HR is too low or too high, and is silent if you’re in the range you want.
What I’m having trouble with is telling the Garmin where I want the ranges to be. I’ll be running in the range I want, but it’ll tell me that’s too high. So it’s a trial and error process. We’ll get there.
I’ve also learned about the array of info available on my Garmin watch. I’ve had the settings a certain way as long as I’ve owned it, but tinkering with the number of data fields on each screen and what those screens display has been an eye opener. I can have it tell me things like pace, heart rate, speed (mph), sunrise, sunset, cadence (unsure on that one), etc. Amazing. That’s also a work in progress as I determine what info I want to have while I’m out there.
I’ve begun experimenting with heart rate workouts, where you aim for a certain target with each run, even the recovery runs. I did intervals Monday, harder running to get the heart rate to a certain number, then easy running until it lowers to a certain point. Wednesday was tempo run day, four miles at about 8:15 or so, with a HR of about 165-168.
My max heart rate (MHR) is 185, so I’m going off that to get a zone 4 range of 157-171. My Garmin is designed to handle these things—it beeps at you if your HR is too low or too high, and is silent if you’re in the range you want.
What I’m having trouble with is telling the Garmin where I want the ranges to be. I’ll be running in the range I want, but it’ll tell me that’s too high. So it’s a trial and error process. We’ll get there.
I’ve also learned about the array of info available on my Garmin watch. I’ve had the settings a certain way as long as I’ve owned it, but tinkering with the number of data fields on each screen and what those screens display has been an eye opener. I can have it tell me things like pace, heart rate, speed (mph), sunrise, sunset, cadence (unsure on that one), etc. Amazing. That’s also a work in progress as I determine what info I want to have while I’m out there.
Wednesday, October 5, 2011
Wednesday Intervals
Took off on my six-mile interval run today, picking up the pace for a full minute at 8, 15, 23, 31, 39 and 47 minutes. I don’t aim for a pace on these pickups, but they get near the 7:30-mile area. Three weeks ago I did these intervals every nine minutes, two weeks ago every eight. Total time this morning was 56 and some change.
It’s a great way to get the heart rate up, but the end of my runs typically pose the biggest challenge, with two decent uphills at the end, one of which is at the very end of the run.
Today’s run was in my Saucony Guide 2 stability shoes, which have about 275 miles on them. A few weeks ago I put navy blue bungee laces on them, and the results are excellent. No laces to tie/untie, and the shoes fit looser but are just as secure on my feet. The elastic laces spread the pressure up and down my foot instead of concentrating the pressure at the knot in regular laces.
So another six in the bank—15 for the week, headed for 28, which includes a scheduled nine-miler on Saturday.
It’s a great way to get the heart rate up, but the end of my runs typically pose the biggest challenge, with two decent uphills at the end, one of which is at the very end of the run.
Today’s run was in my Saucony Guide 2 stability shoes, which have about 275 miles on them. A few weeks ago I put navy blue bungee laces on them, and the results are excellent. No laces to tie/untie, and the shoes fit looser but are just as secure on my feet. The elastic laces spread the pressure up and down my foot instead of concentrating the pressure at the knot in regular laces.
So another six in the bank—15 for the week, headed for 28, which includes a scheduled nine-miler on Saturday.
Monday, October 3, 2011
New cycle
I relaxed a little last week, which was the fourth week of a training cycle. I try to ease up on my mileage. My last heavy week was 26 miles, so the goal was 18 or 19, or roughly 2/3 of the previous week.
I only made it to 13 miles, and I'm not feeling badly about it. I could've reached the goal, but a few things came up and I chose not to. I think it's important to not get too wrapped up in getting all my runs in, as I think it becomes a little unhealthy to get too wrapped up in 'the streak.'
I compare it to going to church. My wife and I really enjoy worshiping every Sunday. Every Sunday. We don't even ask what we're doing Sundays, we just go. But sometimes I like to skip a week (preachy moment approaching), because I want to make sure I'm focusing in the right direction.
So for similar reasons, I don't mind skipping a run.
I ran a five this morning, my first outing since Thursday, and it sure felt like it. I went with tights underneath wind pants and a t-shirt, as some cooler temps are here. Right around 50 degrees as I took off this morning. It's nice that I can be a little more leisurely, instead of worrying about the mercury skyrocketing as soon as the sun rises.
28 is the goal for the week-- interval work 6 Wednesday and nine miles is on the agenda for long run Saturday.
I only made it to 13 miles, and I'm not feeling badly about it. I could've reached the goal, but a few things came up and I chose not to. I think it's important to not get too wrapped up in getting all my runs in, as I think it becomes a little unhealthy to get too wrapped up in 'the streak.'
I compare it to going to church. My wife and I really enjoy worshiping every Sunday. Every Sunday. We don't even ask what we're doing Sundays, we just go. But sometimes I like to skip a week (preachy moment approaching), because I want to make sure I'm focusing in the right direction.
So for similar reasons, I don't mind skipping a run.
I ran a five this morning, my first outing since Thursday, and it sure felt like it. I went with tights underneath wind pants and a t-shirt, as some cooler temps are here. Right around 50 degrees as I took off this morning. It's nice that I can be a little more leisurely, instead of worrying about the mercury skyrocketing as soon as the sun rises.
28 is the goal for the week-- interval work 6 Wednesday and nine miles is on the agenda for long run Saturday.
Wednesday, September 21, 2011
On the Run
I've been able to put my calf issues behind me and have logged some solid weeks of training-- 23 two weeks ago, 25 last week and 14 so far this week, on my way to 26. That would mean that next week would be a lighter mileage week, ramping down to about 20.
In place of Wednesday tempo or speedwork, I've started adding sprint intervals to my midweek runs. Base pace seems to be about 9:30 for me these days, and at 8, 17, 26, 35 and 44 minutes, I upped the pace to about 7:30 per mile, for nine-minute cycles. I'm not aiming for a particular speed, just to up the effort for a minute. Last week I started with every nine minutes for a 9:1 ratio, this week 8:1. It's not tremendously difficult at this point, but I'm certain it will be as the ratios drop.
I'm also rotating between three pairs of shoes these days. My Adrenalines, Saucony Guide 4 and the new Pearl Izumi Shift. The Pearls are the new dogs on my block, and they're what I did 6.5 in last Saturday and 6 today. I notice they're a little shallower in the tow box. It means my big toes feel something on them. I'm used to a little more space in that area, and it's taking some getting used to. No pain to report, just something different.
I also do not have any races on my horizon. I'm considering a marathon next February, the Mercedes-Benz Marathon in Birmingham, AL. We're not at a point right now where we can spend a wad of cash for a far away race, so this is an advantage in that I can sleep in my bed, less than an hour away.
It also means it's time to draw up a plan, stick to it, and make some sacrifices to get it done.
In place of Wednesday tempo or speedwork, I've started adding sprint intervals to my midweek runs. Base pace seems to be about 9:30 for me these days, and at 8, 17, 26, 35 and 44 minutes, I upped the pace to about 7:30 per mile, for nine-minute cycles. I'm not aiming for a particular speed, just to up the effort for a minute. Last week I started with every nine minutes for a 9:1 ratio, this week 8:1. It's not tremendously difficult at this point, but I'm certain it will be as the ratios drop.
I'm also rotating between three pairs of shoes these days. My Adrenalines, Saucony Guide 4 and the new Pearl Izumi Shift. The Pearls are the new dogs on my block, and they're what I did 6.5 in last Saturday and 6 today. I notice they're a little shallower in the tow box. It means my big toes feel something on them. I'm used to a little more space in that area, and it's taking some getting used to. No pain to report, just something different.
I also do not have any races on my horizon. I'm considering a marathon next February, the Mercedes-Benz Marathon in Birmingham, AL. We're not at a point right now where we can spend a wad of cash for a far away race, so this is an advantage in that I can sleep in my bed, less than an hour away.
It also means it's time to draw up a plan, stick to it, and make some sacrifices to get it done.
Saturday, September 10, 2011
Personal Record!
Another early start to my Saturday, this time for the Arcadia Elementary 5K road race. This was the reschedule date, as it was originally set for May 14, or 2 1/2 weeks after the infamous tornado.
As is my tradition, I was late to bed Friday night-- unwinding after going to see Prairie Home Companion. And as usual, I arrived at the race site about ten minutes before the start. A few cars parked behind me, so at least I wasn't last. And I got a few sprints in beforehand.
The course was very challenging-- a lot of uphill and downhill. Moreso than the Holt race last month, which was half downhill, half uphill. I started out very fast, wanting to get a good start. I looked at my watch and my initial pace was about 7:30, first half mile was 7:49. I felt like I redlined it more than at the Mayor's Cup race, as well. My best half mile was 7:24, worst was 8:05. I was also happy that I was able to keep m legs pumping on the uphills. I did steal a glance behind to see who might be back there, but there was nobody.
I managed to come through the chute at 23:08, which is a new 5K personal best, shattering the old PR of 23:52, set at the Crimson to Couch 5K last fall at UA. The card I filled out upon completion (as though I could write my name after a hard run) said I was #7 finisher, so I knew something was coming. Turned out this is what was on the way:
So I was very, very happy with the run and with the effort. I was going to bang out a few more miles (the race put me at 23 for the week), but the First Lady made a better offer-- suggesting we going out to breakfast.
Definitely a great start the day.
As is my tradition, I was late to bed Friday night-- unwinding after going to see Prairie Home Companion. And as usual, I arrived at the race site about ten minutes before the start. A few cars parked behind me, so at least I wasn't last. And I got a few sprints in beforehand.
The course was very challenging-- a lot of uphill and downhill. Moreso than the Holt race last month, which was half downhill, half uphill. I started out very fast, wanting to get a good start. I looked at my watch and my initial pace was about 7:30, first half mile was 7:49. I felt like I redlined it more than at the Mayor's Cup race, as well. My best half mile was 7:24, worst was 8:05. I was also happy that I was able to keep m legs pumping on the uphills. I did steal a glance behind to see who might be back there, but there was nobody.
I managed to come through the chute at 23:08, which is a new 5K personal best, shattering the old PR of 23:52, set at the Crimson to Couch 5K last fall at UA. The card I filled out upon completion (as though I could write my name after a hard run) said I was #7 finisher, so I knew something was coming. Turned out this is what was on the way:
So I was very, very happy with the run and with the effort. I was going to bang out a few more miles (the race put me at 23 for the week), but the First Lady made a better offer-- suggesting we going out to breakfast.
Definitely a great start the day.
Wednesday, September 7, 2011
Shoe Colors
At the running store, it's not unusual for someone to dislike a pair of shoes solely because of their color. This typically happens when the shoe's color scheme is that of a rival SEC school. I've made that observation before, when I had a chance to buy a pair of Saucony Guides that prominently featured a burnt orange color. I still got the shoes, so it wasn't a deal breaker.
With that, I introduce the newest addition to my running stuff:
These are my new Pearl Izumi IsoShift 4 stability shoes, in a very snazzy orange and black. I earned them through a contest at work. They do seem follow the same color scheme as the University of Tennessee (a rival of the Alabama Crimson Tide). However, I like to think of myself as a substance over style guy, so it's a non-issue for me.
I took these new dogs out for a spin Monday afternoon at the rec center treadmill (it rained seven-plus inches Sunday and Monday). I can report no pain and no issues after a five-miler. I wondered about a little something I felt in my right arch, and they do feel just a tad boxy, but they are comfortable and feel like good shoes.
Now I have three pairs to rotate-- Adrenalines, Guides and these.
The training has picked up in the last few weeks-- and my calf pain appears to be a thing of the past. Five on Monday, four yesterday and a seven this morning (in the Sauconys), with some :45 pickups every eight minutes. I scratched the last one since I could tell I was low on fuel. It was a gorgeous morning, and the temperature was right around 70, even at 10 am. My legs are sore from the run, and my body is sore as well, since I have reintroduced a little weight training.
With that, I introduce the newest addition to my running stuff:
These are my new Pearl Izumi IsoShift 4 stability shoes, in a very snazzy orange and black. I earned them through a contest at work. They do seem follow the same color scheme as the University of Tennessee (a rival of the Alabama Crimson Tide). However, I like to think of myself as a substance over style guy, so it's a non-issue for me.
I took these new dogs out for a spin Monday afternoon at the rec center treadmill (it rained seven-plus inches Sunday and Monday). I can report no pain and no issues after a five-miler. I wondered about a little something I felt in my right arch, and they do feel just a tad boxy, but they are comfortable and feel like good shoes.
Now I have three pairs to rotate-- Adrenalines, Guides and these.
The training has picked up in the last few weeks-- and my calf pain appears to be a thing of the past. Five on Monday, four yesterday and a seven this morning (in the Sauconys), with some :45 pickups every eight minutes. I scratched the last one since I could tell I was low on fuel. It was a gorgeous morning, and the temperature was right around 70, even at 10 am. My legs are sore from the run, and my body is sore as well, since I have reintroduced a little weight training.
Thursday, September 1, 2011
Mayor's Cup
The Mayor’s Cup 5K took off as scheduled this past Saturday. In keeping with tradition, I got a bit of a late start, arriving at the race site about 30 minutes before the start. It helped that I live about a five-minute drive from the race site. My pregame food consisted of a cup of coffee, half a bottle of Gatorade and a slice and a half of peanut butter toast.
It was a great day for a run—temperatures were right around 70 degrees at the 8 a.m. start. I’m learning to work a few sprints into my pre-race warmup, and I felt pretty good after a few of them, and my calf felt fine, as well.
The course was very flat—completely different from the race last year, at which I set a then-PR of 24:56. No hills in either case, but a whole new route that included the new Tuscaloosa Amphitheater.
The first mile seemed to take a long time, but it’s to be expected, since there were 800+ runners and therefore a lot of traffic. I settled down and ran an 8:30 first mile, which was the time shouted to me. I spent some time the night before hunting my Garmin 405, with no success, and didn’t have the sense to wear my stopwatch, so that’s what I went by.
I started to up the tempo a little, with a second mile of 7:45, or 16:15 as announced. This satisfied my need for numbers. I need numbers to crunch while I run—how fast I’m going, half-mile splits, etc. I’m the same way on long car trips—I need mileage signs to know how far until we stop for gas or whatever. I continued picking off runners, including the Tuscaloosa Chief of Police, much as I did at the previous race. I still remembered the feeling of losing a SMO to that guy the week before, so I was determined to not let that happen again. And it didn’t—I beat him by :40. Told you I was in better shape than he was.
So the route continued behind the amphitheater and back onto the complex. Men through the finish corral on the left, women on the left. I didn’t realize (until afterward) that the clock was on the right as I veered and focused to the left. I knew I’d just about red lined it and ran well, but didn’t know my time. Naturally, coworker Mike (who could outstare a can of Red Bull) immediately came up and asked me about my time. So then I turned around and saw the ticking red LED clock. Damn. A few days later, I learned my time was 24:53. Not as good as my 5K PR of 23:52, but I knew I’d run hard and run well, finishing 94th out of 800+. That averages out to about 8:18 per mile. And it also means I hammered out that last 1.1 mile in 7:37. That may well put me near a 7:00 mile, which I dare to say would be the fastest mile I’ve ever run.
I only got to hang around for a few minutes, since I had to open the running store at 9:30. So I headed home for a quick trip to the rain locker, the drive-thru and to work. And the nice thing about it all—no calf pain.
It was a great day for a run—temperatures were right around 70 degrees at the 8 a.m. start. I’m learning to work a few sprints into my pre-race warmup, and I felt pretty good after a few of them, and my calf felt fine, as well.
The course was very flat—completely different from the race last year, at which I set a then-PR of 24:56. No hills in either case, but a whole new route that included the new Tuscaloosa Amphitheater.
The first mile seemed to take a long time, but it’s to be expected, since there were 800+ runners and therefore a lot of traffic. I settled down and ran an 8:30 first mile, which was the time shouted to me. I spent some time the night before hunting my Garmin 405, with no success, and didn’t have the sense to wear my stopwatch, so that’s what I went by.
I started to up the tempo a little, with a second mile of 7:45, or 16:15 as announced. This satisfied my need for numbers. I need numbers to crunch while I run—how fast I’m going, half-mile splits, etc. I’m the same way on long car trips—I need mileage signs to know how far until we stop for gas or whatever. I continued picking off runners, including the Tuscaloosa Chief of Police, much as I did at the previous race. I still remembered the feeling of losing a SMO to that guy the week before, so I was determined to not let that happen again. And it didn’t—I beat him by :40. Told you I was in better shape than he was.
So the route continued behind the amphitheater and back onto the complex. Men through the finish corral on the left, women on the left. I didn’t realize (until afterward) that the clock was on the right as I veered and focused to the left. I knew I’d just about red lined it and ran well, but didn’t know my time. Naturally, coworker Mike (who could outstare a can of Red Bull) immediately came up and asked me about my time. So then I turned around and saw the ticking red LED clock. Damn. A few days later, I learned my time was 24:53. Not as good as my 5K PR of 23:52, but I knew I’d run hard and run well, finishing 94th out of 800+. That averages out to about 8:18 per mile. And it also means I hammered out that last 1.1 mile in 7:37. That may well put me near a 7:00 mile, which I dare to say would be the fastest mile I’ve ever run.
I only got to hang around for a few minutes, since I had to open the running store at 9:30. So I headed home for a quick trip to the rain locker, the drive-thru and to work. And the nice thing about it all—no calf pain.
Sunday, August 21, 2011
More Hills
Saturday I ran the Nucor/Holt 5K road race. It's a benefit to help the Holt High athletic department, since there is a shortage of funds. Temperatures were in the mid-70s for a 7:00 am start. A decent crowd-- 75 or so runners. This area was touched by Mother Nature on April 27, so it's definitely a community in need. Snazzy purple race shirts, as well.
The first half was a downhill and I went out at about an 8:30-8:45 pace, since I'd heard about the famous hill on the back end. It was actually a series of three inclines with a slight leveling off in between, and my pace slowed to about 9:30 or so. My time was 27:45, or about 9:00 per mile, putting me #29 overall. I was pleased, since it was the most challenging 5K I've ever run.
Two highlights here-- one, I tweaked my right calf muscle again. And again, I've no idea how this happened. I ran nearly 20 miles on four earlier runs during the week, including Wednesday's tempo run, and this happened at about the halfway mark, at the end of the downhill section. So I don't know what's causing the issue. I did scratch the other four miles I'd planned for after the race. The calf felt bad for much of the day, but then pain started to diminish as the evening wore on. So we'll idle back the training this week and reevaluate in a few days.
Secondly, I got passed in the last 0.1 of the race by a guy who got my Shiny Metal Object. I'd finished the hills and actually passed the guy as he walked, but he must not have appreciated my passing him, so he started his engine as I kept my pace. Then I saw him go up to get the SMO for 3rd in our age group, so I was pissed. I know he wasn't in as good condition as me, since he was walking, and I didn't even go after him.
I guess I was concerned my calf would pop, but I had enough juice left to where I could have competed, but I didn't. I just watched him go by.
Oh well-- lesson learned. I'm still an amateur racer, so I'll pick these things up on the way. It was a good run and a good vibe at this race.
Next up: Mayor's Cup 5K this coming Saturday. This was pushed back from the Spring because of the tornado. I plan to at least run the race-- my calf will determine how fast.
The first half was a downhill and I went out at about an 8:30-8:45 pace, since I'd heard about the famous hill on the back end. It was actually a series of three inclines with a slight leveling off in between, and my pace slowed to about 9:30 or so. My time was 27:45, or about 9:00 per mile, putting me #29 overall. I was pleased, since it was the most challenging 5K I've ever run.
Two highlights here-- one, I tweaked my right calf muscle again. And again, I've no idea how this happened. I ran nearly 20 miles on four earlier runs during the week, including Wednesday's tempo run, and this happened at about the halfway mark, at the end of the downhill section. So I don't know what's causing the issue. I did scratch the other four miles I'd planned for after the race. The calf felt bad for much of the day, but then pain started to diminish as the evening wore on. So we'll idle back the training this week and reevaluate in a few days.
Secondly, I got passed in the last 0.1 of the race by a guy who got my Shiny Metal Object. I'd finished the hills and actually passed the guy as he walked, but he must not have appreciated my passing him, so he started his engine as I kept my pace. Then I saw him go up to get the SMO for 3rd in our age group, so I was pissed. I know he wasn't in as good condition as me, since he was walking, and I didn't even go after him.
I guess I was concerned my calf would pop, but I had enough juice left to where I could have competed, but I didn't. I just watched him go by.
Oh well-- lesson learned. I'm still an amateur racer, so I'll pick these things up on the way. It was a good run and a good vibe at this race.
Next up: Mayor's Cup 5K this coming Saturday. This was pushed back from the Spring because of the tornado. I plan to at least run the race-- my calf will determine how fast.
Friday, August 19, 2011
No Worries
It's been another solid week of running, mainly on the treadmill. My calf issues appear to be behind me, following a full week of rest.
This week, a Monday five, Tuesday four and a six-miler at midweek. One mile warmup/cooldown on either side, with four miles at 8:34 pace in the middle. Solid work. There's something about upping the pace that helps make the time go by and make me feel like I'm getting somewhere.
Since Wednesday's run was nearly an hour, I listened to a Pheidippidations podcast that talked about what makes people happy. I sometimes think about this question, and I may get into it at some point.
So I have seven scheduled for Saturday, which includes a 5K (3.1 mi) road race that helps a local high school. I've been told this course has a devil of a hill. Guess I'll find out.
I'll bang out the rest of the miles afterward. 25 miles projected for the week, likely 27 the next.
This week, a Monday five, Tuesday four and a six-miler at midweek. One mile warmup/cooldown on either side, with four miles at 8:34 pace in the middle. Solid work. There's something about upping the pace that helps make the time go by and make me feel like I'm getting somewhere.
Since Wednesday's run was nearly an hour, I listened to a Pheidippidations podcast that talked about what makes people happy. I sometimes think about this question, and I may get into it at some point.
So I have seven scheduled for Saturday, which includes a 5K (3.1 mi) road race that helps a local high school. I've been told this course has a devil of a hill. Guess I'll find out.
I'll bang out the rest of the miles afterward. 25 miles projected for the week, likely 27 the next.
Friday, August 12, 2011
Resting
About three years ago, I pulled my right calf muscle about 15 minutes into a scheduled ten-mile long run. The mistake I made was trying to 'catch up' to my training schedule as I prepped for a half marathon.
Last week, my training was continuing as planned, with my weekly total sitting at 17 at midweek. I tried doing 800 repeats at 7 am in August heat in Alabama. I got through the first three and part of a fourth, but had to cut the intervals off and concentrate on finishing the run, which I did.
Friday I had a three-miler scheduled, and the calf pain came back, unannounced and in the same location. This was completely unexpected. I felt as though I was ramping up my mileage safely, and at less that 10% per week.
As a result, my Saturday long run got shoved back a day, to Sunday before church. The calf pain was not completely gone, but if I'm getting up at an unholy hour, having coffee, fueling up, getting dressed and what not, I'm going for a run.
Unfortunately, the calf pain didn't go away, and I had to cut it short after 14 minutes. So I went home and watched the rest of White Men Can't Jump.
I've not run since that Sunday, and the pain is virtually gone. I'm glad for this, as my thought is that the pain is not too severe. But to be on the safe side, I'm giving it the rest of the week off, and will get back after it Monday. It's helpful to know I'm not training for anything specific, although there are a few races in the near future, on August 20 and 27.
Last week, my training was continuing as planned, with my weekly total sitting at 17 at midweek. I tried doing 800 repeats at 7 am in August heat in Alabama. I got through the first three and part of a fourth, but had to cut the intervals off and concentrate on finishing the run, which I did.
Friday I had a three-miler scheduled, and the calf pain came back, unannounced and in the same location. This was completely unexpected. I felt as though I was ramping up my mileage safely, and at less that 10% per week.
As a result, my Saturday long run got shoved back a day, to Sunday before church. The calf pain was not completely gone, but if I'm getting up at an unholy hour, having coffee, fueling up, getting dressed and what not, I'm going for a run.
Unfortunately, the calf pain didn't go away, and I had to cut it short after 14 minutes. So I went home and watched the rest of White Men Can't Jump.
I've not run since that Sunday, and the pain is virtually gone. I'm glad for this, as my thought is that the pain is not too severe. But to be on the safe side, I'm giving it the rest of the week off, and will get back after it Monday. It's helpful to know I'm not training for anything specific, although there are a few races in the near future, on August 20 and 27.
Saturday, July 30, 2011
Long Run Saturday
I got an early (for me) start this morning-- 7:30 for an eight-miler. I was just outside the door and walking toward the street when a gentleman in a beat-up blue pickup truck asked if he could run with me for a while. I was taken aback, but I had no reason to say no.
It turns out he is my neighbor two doors down, whose wife I met a few months ago at a volunteer event. Phil and I ran about five miles together, at about 9:40 pace, talking about where we've been, wives, kids, grandkids, work and the like. This was all new for me-- I'd never had a running partner. Great conversation, and a new friend, as well.
Turns out Phil was the smart one when he turned for home. Late July in Alabama is brutal, and the sun just stares down at you relentlessly, even at that hour. Most of the rest of my run didn't involve shade, so there were several walk breaks. I finished the job though, even if my pace slowed to about 10:30 for the last few miles.
I had my 32-ounce water bottle, half Gatorade, half water, which was absolutely clutch. I'm starting to get used to having a water bottle on longer runs.
It turns out he is my neighbor two doors down, whose wife I met a few months ago at a volunteer event. Phil and I ran about five miles together, at about 9:40 pace, talking about where we've been, wives, kids, grandkids, work and the like. This was all new for me-- I'd never had a running partner. Great conversation, and a new friend, as well.
Turns out Phil was the smart one when he turned for home. Late July in Alabama is brutal, and the sun just stares down at you relentlessly, even at that hour. Most of the rest of my run didn't involve shade, so there were several walk breaks. I finished the job though, even if my pace slowed to about 10:30 for the last few miles.
I had my 32-ounce water bottle, half Gatorade, half water, which was absolutely clutch. I'm starting to get used to having a water bottle on longer runs.
Thursday, July 28, 2011
Tempo Run Wednesday
I ran a seven-miler on the treadmill Wednesday. A mile and a half warmup, then four miles at 8:49, followed by a mile and a half cooldown at 9:50. This was good, solid work-- it was a 3:30 pm run, and I'd been on my feet at work since 9 am. So I was a little tired, but it's OK once I got started. 65:15 total running time.
This makes 16 miles for the week, on the way to 27. Five Monday and four Tuesday, both outside.
I know a lot of people equate treadmill running with being a hamster on a running wheel, but I'm OK with it. I first started out running eight years ago on a treadmill, watching basketball or baseball games as the miles clicked by. Just keep up with the conveyor belt.
Now, it's podcasts. I listened to NPR's Wait, Wait, Don't Tell Me, and some music to fill the rest of the time. Hungry Like the Wolf by Duran Duran, More Than A Feeling by Boston, the theme from Hoosiers and some training music from Rocky IV to finish the run.
This makes 16 miles for the week, on the way to 27. Five Monday and four Tuesday, both outside.
I know a lot of people equate treadmill running with being a hamster on a running wheel, but I'm OK with it. I first started out running eight years ago on a treadmill, watching basketball or baseball games as the miles clicked by. Just keep up with the conveyor belt.
Now, it's podcasts. I listened to NPR's Wait, Wait, Don't Tell Me, and some music to fill the rest of the time. Hungry Like the Wolf by Duran Duran, More Than A Feeling by Boston, the theme from Hoosiers and some training music from Rocky IV to finish the run.
Saturday, July 23, 2011
Back in Town
I'm back home from a wonderful eight-day stay in Tampa, Florida. My training has pretty much picked up to where it should have been last week.
Speaking of last week, I ran five Monday, four on Tuesday and six Wednesday, plus three on Friday, with the goal of running a seven on Saturday morning, to make 25 for the week. But family came in Friday noon and we stayed out til midnight telling stories and what not. In addition, I spent the day with a stomachache of unknown origin. So I scratched the run, settling for 18 last week.
That's what I've done so far this week. There have been a couple of treadmill runs, which start at 5.9 (10:10 per mile) and go up gradually to 6.2 (9:40). Wednesday's tempo run went to 8:49 for three miles, six in all.
So once again, I'm at 18 for the week.
Speaking of last week, I ran five Monday, four on Tuesday and six Wednesday, plus three on Friday, with the goal of running a seven on Saturday morning, to make 25 for the week. But family came in Friday noon and we stayed out til midnight telling stories and what not. In addition, I spent the day with a stomachache of unknown origin. So I scratched the run, settling for 18 last week.
That's what I've done so far this week. There have been a couple of treadmill runs, which start at 5.9 (10:10 per mile) and go up gradually to 6.2 (9:40). Wednesday's tempo run went to 8:49 for three miles, six in all.
So once again, I'm at 18 for the week.
Wednesday, July 13, 2011
Miles in Tampa
The wife and I are in the middle of our house/dog sitting gig in Tampa. Well, actually, I'm in the middle of it, and she has another week and a half to go. We're having a great time.
I'm also happy to say that I've not missed a scheduled run so far during my time in the Sunshine State.
I ran five miles Monday along Bayshore Drive, which were five challenging miles. I've not gotten an early start any of the three days I've run, so it's been pretty warm outside, and Bayshore has no shade whatsoever if you're on the south side of the road. The good thing is that it's about four miles of uninterrupted pavement. The sunshine and lack of shade are reminiscent of running between Gulf Shores and Orange Beach last June.
Anyway, I included a small fartlek about 35 minutes into the scheduled 50-minute run. I quickly came to regret this move. The heat really sucks the energy right out of you. So I idled back on the pace and completed the run.
Tuesday, a four-miler got me going. This was a neighborhood run around our cousin's place. Much shade for this run, and it was very nice to look around a little.
I'd planned a six-mile tempo run this morning, with four at 9:00 pace. The heat took a rapid toll. I brought a 32-ounce bottle of cold water, which helped. I wound up doing about 2 1/2 at tempo and the rest at easy pace. If I'd kept at 9:00, I'd never have finished. I'd even started doing the math for the rest of my runs this week, with the thought of stopping at 4.2. I stopped several times as it is, and taking my foot off the gas helped me get to six.
I'm not disappointed at all-- sure I had to ease off, but I made my six miles, to get to 15 for the week. It's easy for me to scrap my running schedule while on holiday, and I'm happy that I've been able to keep going as scheduled.
I'm also happy to say that I've not missed a scheduled run so far during my time in the Sunshine State.
I ran five miles Monday along Bayshore Drive, which were five challenging miles. I've not gotten an early start any of the three days I've run, so it's been pretty warm outside, and Bayshore has no shade whatsoever if you're on the south side of the road. The good thing is that it's about four miles of uninterrupted pavement. The sunshine and lack of shade are reminiscent of running between Gulf Shores and Orange Beach last June.
Anyway, I included a small fartlek about 35 minutes into the scheduled 50-minute run. I quickly came to regret this move. The heat really sucks the energy right out of you. So I idled back on the pace and completed the run.
Tuesday, a four-miler got me going. This was a neighborhood run around our cousin's place. Much shade for this run, and it was very nice to look around a little.
I'd planned a six-mile tempo run this morning, with four at 9:00 pace. The heat took a rapid toll. I brought a 32-ounce bottle of cold water, which helped. I wound up doing about 2 1/2 at tempo and the rest at easy pace. If I'd kept at 9:00, I'd never have finished. I'd even started doing the math for the rest of my runs this week, with the thought of stopping at 4.2. I stopped several times as it is, and taking my foot off the gas helped me get to six.
I'm not disappointed at all-- sure I had to ease off, but I made my six miles, to get to 15 for the week. It's easy for me to scrap my running schedule while on holiday, and I'm happy that I've been able to keep going as scheduled.
Thursday, July 7, 2011
Easy Week
Easy week continues for me...
Four (total) Monday, then four Wednesday and Thursday. I always try to hit the weights a little more on off weeks. Planks, overhead lunges, pull ups, push ups, dips and such are my workout staples, and I even threw in two sets of squats.
I don't do tons of weight work, but I try to do enough to have some conditioning and to look and feel better about myself.
So I'm likely to run four more Saturday morning before I get on a plane with my wife, bound for Tampa, Florida, and a house/dog sitting gig for Ann's cousin. 16 total weekly miles, and then back to the mid-20s next week.
Four (total) Monday, then four Wednesday and Thursday. I always try to hit the weights a little more on off weeks. Planks, overhead lunges, pull ups, push ups, dips and such are my workout staples, and I even threw in two sets of squats.
I don't do tons of weight work, but I try to do enough to have some conditioning and to look and feel better about myself.
So I'm likely to run four more Saturday morning before I get on a plane with my wife, bound for Tampa, Florida, and a house/dog sitting gig for Ann's cousin. 16 total weekly miles, and then back to the mid-20s next week.
Two-mile PR!
Monday was the day of the big two-mile race. Start time was 7:30 am on July 4th, and it was pretty warm even by that time. It was my debut race as a member of The Athlete's Foot racing team, the organization for which I work. I got a free singlet and everything, even though I prefer running in tops that actually look like shirts.
Anyhow, it was my first race since a 5K last November. I set a PR there, too, 24:52. I'm finally starting to mix it up a little and compete in races, instead of showing up and running as though it was a training effort. My training has been much better only in the last six weeks or so, and I hadn't done a lot of speedwork, so I thought a goal of 18:00 over two miles seemed like a good idea.
I went out pretty quickly, about 7:30 pace, which is redlining it for me. I felt a pain on the back inside of my left knee, so I dialed it back just a touch. I feel this at the start of my runs, but it goes away quickly. This went away after a mile or so, and I attribute it to dialing up the speed too quickly. Two pre-race strides weren't enough.
The course was an out and back, and a good challenge, with some up and down. My pace crept above 8:00 for a bit, before settling more at 7:45-7:50. I was (and am) very pleased with my finish time of 15:46. Well-earned, and I competed with myself a little bit.
Post-race, I picked up a door prize of an Alabama baseball player bobblehead doll and a pair of shorts that were in a women's size, so I donated them to a coworker. It's always nice to stick around a bit, since there's always such a cool vibe at these events.
I owed two more miles when I got home, since I had a four-miler planned, and they were pain and effort-free. This is easy week, down to 16 miles this week, whereas I'd been 20-22-23 the last three weeks. So the mileage comes down now, and back up to 25 or so next week.
Anyhow, it was my first race since a 5K last November. I set a PR there, too, 24:52. I'm finally starting to mix it up a little and compete in races, instead of showing up and running as though it was a training effort. My training has been much better only in the last six weeks or so, and I hadn't done a lot of speedwork, so I thought a goal of 18:00 over two miles seemed like a good idea.
I went out pretty quickly, about 7:30 pace, which is redlining it for me. I felt a pain on the back inside of my left knee, so I dialed it back just a touch. I feel this at the start of my runs, but it goes away quickly. This went away after a mile or so, and I attribute it to dialing up the speed too quickly. Two pre-race strides weren't enough.
The course was an out and back, and a good challenge, with some up and down. My pace crept above 8:00 for a bit, before settling more at 7:45-7:50. I was (and am) very pleased with my finish time of 15:46. Well-earned, and I competed with myself a little bit.
Post-race, I picked up a door prize of an Alabama baseball player bobblehead doll and a pair of shorts that were in a women's size, so I donated them to a coworker. It's always nice to stick around a bit, since there's always such a cool vibe at these events.
I owed two more miles when I got home, since I had a four-miler planned, and they were pain and effort-free. This is easy week, down to 16 miles this week, whereas I'd been 20-22-23 the last three weeks. So the mileage comes down now, and back up to 25 or so next week.
Saturday, July 2, 2011
Saturday Six
Worked until three this afternoon, so I bagged six miles on the treadmill at the rec center. Half mile at 10:20, next half at 10:10, and the last five miles at an even ten-minute mile pace. 60 minutes in all.
I chose not to mess with the speed of my run, opting instead for playing with the incline, which I did every five minutes. This particular treadmill had a decline feature, which I also took advantage of. Still a solid run. Six on the day, 23 for the week.
I listened to an old Pheidippidations podcast for about 35 minutes, but it didn't capture my attention, so I listened to the top of my running playlist. Duran Duran, Boston, Hoosiers theme, stuff from the Rocky IV soundtrack, etc. It's sorted by most times played, so those songs are some of my faves.
This is the end of this three-week training cycle. Three straight weeks of increased weekly mileage (20-22-23) and now a lighter week of 16 begins Monday.
And my two-mile race is at 7:30 Monday morning. I hope to break 18 minutes. It's a fundraiser for tornado relief in Tuscaloosa, where my wife and I live.
I chose not to mess with the speed of my run, opting instead for playing with the incline, which I did every five minutes. This particular treadmill had a decline feature, which I also took advantage of. Still a solid run. Six on the day, 23 for the week.
I listened to an old Pheidippidations podcast for about 35 minutes, but it didn't capture my attention, so I listened to the top of my running playlist. Duran Duran, Boston, Hoosiers theme, stuff from the Rocky IV soundtrack, etc. It's sorted by most times played, so those songs are some of my faves.
This is the end of this three-week training cycle. Three straight weeks of increased weekly mileage (20-22-23) and now a lighter week of 16 begins Monday.
And my two-mile race is at 7:30 Monday morning. I hope to break 18 minutes. It's a fundraiser for tornado relief in Tuscaloosa, where my wife and I live.
Friday, July 1, 2011
Four miles
Late to bed last night, so a late start this morning. Run started at about 9:30 am.
Four treadmill miles. Half mile at 5.8, half mile at 5.9, then a mile at 6.0 (10-minute mile) and the last two at 6.1, or 9:50 mile pace.
The most surprising thing was my heart rate after the run. 24 beats over ten seconds, which translates to 144 bpm, which I think is pretty good.
That makes 17 miles for the week, with a six scheduled for Saturday. It'll be interesting, since I have to be at work at 9:30 tomorrow morning. It'll be the last run before an easy week of running. I've gone from 18 (before the previous easy week) to 20 two weeks ago, to 22 last week, and 23 this week. Mileage is likely to be about 16 miles.
Also on the agenda is a two-mile race on Independence Day Monday.
Four treadmill miles. Half mile at 5.8, half mile at 5.9, then a mile at 6.0 (10-minute mile) and the last two at 6.1, or 9:50 mile pace.
The most surprising thing was my heart rate after the run. 24 beats over ten seconds, which translates to 144 bpm, which I think is pretty good.
That makes 17 miles for the week, with a six scheduled for Saturday. It'll be interesting, since I have to be at work at 9:30 tomorrow morning. It'll be the last run before an easy week of running. I've gone from 18 (before the previous easy week) to 20 two weeks ago, to 22 last week, and 23 this week. Mileage is likely to be about 16 miles.
Also on the agenda is a two-mile race on Independence Day Monday.
Thursday, June 30, 2011
On the Road Again
I have another blog where I mix my running with whatever else I feel like sharing. Running is a big part of my life, so I've decided to devote an entire blog to it.
So first, a little info. Woodrow is my alter ego. He's who I yell at when I've done something I didn't mean to. He's who I'm talking about when I'm referring to myself.
I am an amateur runner-- I run often, but don't race much, and my current mileage per week is in the low 20s. I am a shift supervisor at the local running store in town, and I really enjoy it. Oh yeah-- I'm approaching a round number, agewise.
My running life started in the middle school gymnasium in Clay Center, Kansas in January, 2002. I was new to town, and my coworker invited me up to play some pickup basketball on a Sunday night. I couldn't run full-court hoops on the side courts or on the regulation-size floor without gasping for breath. So I decided something had to change. I've been running pretty much ever since.
This thing will find its own way, but right now my hope is to share my running with the other space travelers who stop by. Daily/weekly mileage, where I'm running, what I'm listening to, what I run in, etc.
So we're lacing up and heading out.
So first, a little info. Woodrow is my alter ego. He's who I yell at when I've done something I didn't mean to. He's who I'm talking about when I'm referring to myself.
I am an amateur runner-- I run often, but don't race much, and my current mileage per week is in the low 20s. I am a shift supervisor at the local running store in town, and I really enjoy it. Oh yeah-- I'm approaching a round number, agewise.
My running life started in the middle school gymnasium in Clay Center, Kansas in January, 2002. I was new to town, and my coworker invited me up to play some pickup basketball on a Sunday night. I couldn't run full-court hoops on the side courts or on the regulation-size floor without gasping for breath. So I decided something had to change. I've been running pretty much ever since.
This thing will find its own way, but right now my hope is to share my running with the other space travelers who stop by. Daily/weekly mileage, where I'm running, what I'm listening to, what I run in, etc.
So we're lacing up and heading out.
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