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.
Saturday, July 30, 2011
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.
Subscribe to:
Posts (Atom)