Total Pageviews

Wednesday, September 19, 2012

goin' racin'

since my last post, I have only raced once: The Rock N Run 5k back in the latter part of August. (actually referring to the last post, I did race the 5k at McAlpine in May...19:33). I managed to stay under 20 mins (19:47), but it wasn't very pretty. However, I have not really been doing much this summer running wise - so it's not a surprise.

The last couple months though I have started to pick up my frequency (3 runs a week-ish), but have turned towards the Track for a good portion of those runs. Once or twice a week I have found myself doing some light to medium workouts at shorter distances around the oval. I'ts been fun to rebuild some speed, and change things up.

I always enjoyed running track more than the next runner, and I plan on keeping it up ever how long I desire. I think it started when I wanted to resume activity coupled with some of my summer readings about the great track teams of Oregon during the Bowerman years. I definitly would recommend his biography written my Kenny Moore.

Anyway, I'll be racing at the 1st annual Showmars 5k this Saturday, and we'll see how some of those speed workouts translate into a 3.1 mile race. 

Thursday, May 24, 2012


Just sitting here and was hit with some thoughts I wanted to put down. I'm going racing Saturday at McAlpine, and I put that on my status and my old HS coach commented something about me "owning" McAlpine. I don't know about that, but in the small private school world of HS X-Country, I guess I did for a little bit. That lead me to day dream about my JR and SR year's, and the wins I had...and then the disapointment I had at my last race at McAlpine. The stars aligned for the State Championship to take place (For the first time in many years) at McAlpine, and going into the race I was probably considered the favorite to win based on times from the season of all the runners.

As it would turn out, I didn't have a good race and came in 6th place I believe. Very dissapointing given the expectation, the "home field", the crowds of supporters I had, and it being my last HS XC race. I went out in the lead, ran with the lead pack for the second mile, got boxed in, and then never could pick off the front pack once they claimed their position during the last mile. One of those times I can recall where I beleive I peaked too soon.

Peaking in running is something of a helpless feeling. You can almost feel it happening, and you begin to even get premonitions of it in the back of your head once you find yourself unable to hit the quickness with ease that you were building up towards. As my last post talked about fragility of running, this is part of that.

Top runners train regularly, workout tactically, and rest to peak for certain races. Of course, the State Championship would have been a nice peak, but I think I peaked the week before at the Conference Championship instead. It's so fragile. I can recall a couple instances in college where this would happen too. Premature peaking. We all go through it.

Anyway, just some thoughts rumbling in my head this morning. Now, back to work.

Monday, March 19, 2012

The Fragility of Running

This was thought up on my run, of which I just finished not more than 5 mins ago...

Long distance running is one of the most delicate and sensitive sports. This is something I have thought about since college. No other sport's scale of performance slides as much by the balance of so many variables that go on on an hourly basis, every day of the week, every week of the month.

Let alone your diet, sleep history, and stress levels - how you train, when you train, and the conditions of your training all play into this equation which ebbs and flows daily and is manifested in your most recent run. Not even regularity promises improvement, assuming you are correctly following all the other "non running" related factors. How you train is just as big of a piece of the puzzle.

Continuing to run each day like you have been won't get you to the next level, although it will get easier to do. You have to train harder and faster. You can't continue to do what you have been doing, and magically get better. You have to shoot for new target times, you have to push yourself into deeper pain, and you have to go further. And once you bring this new piece to the table, you then slide the scale further towards the risk of injury and burnout, and premature peaking.

Even from a merely recreational standpoint, you'll notice this phenomenon from time to time when you have a great run on a Friday, take a couple days off on the weekend, and go out on a Monday and wonder why in the hell it hurts so bad and you are so much slower and lethargic. The degree to which you feel a "random" off day is not as noticeable as it would be in basketball, soccer, or football. Yes, those are skill sports, and the off day happens nevertheless in any of those sports - but having played many sports, I've never been as amazed at how delicate and needy running is.

So many things come into play with how you will feel on your next run. Sometimes you can't put your finger on it, and sometimes the answer is clear. Running is a needy mistress. She takes time, effort, attention to detail, and persistence to get over the rough patch of your training and keep on going...all while trying to balance the scale to achieve your goals.

Today was one of those days. I had a pretty poor outing, but I got through it. I have a constant battle with wanting high performance, and also living how ever I want. Both cannot be achieved, but I'm never convinced to allow one to rule. Such is my state, and such is true for many things in life. However, I am proud to say that while the battle wages on in running, my maturity in other more important parts of life have improved.

Happy running....

Saturday, March 10, 2012

Columbia, SC half Marathon 2012 recap

Going into this thing I was asked what my goal was. I replied I didn't have one. Forced to predict in my head what I could do, I was only allowing myself to think sub 1:30, potentially in the 127-28 range from thinking that I could go faster than my split from Thunder Road. After that, I was untrustworthy to predict lower. Perhaps a moment I thought about the fact that I could run a personal best, with somehow just having a great day since I was going to be pretty fresh not having run since Tuesday - but I didn't allow that thought to feed.

The 7:15am start was pretty unpopular as I went to bed the night before; nonetheless, I awoke without more problems than usual, and felt close to normal once Mike Mitchell and I set off for a warm up jog. My belly had been filled by a wonderful cheese ravioli the night before, and a cliff bar and two cliff gel chews prior to towing the line. Wasn't a huge field, and was able to get out without any stress at all.

Noticed I was sub 6 min pace the first half of mile 1, then I settled myself, and the first hill of the course right on mile on Blossom St. slowed it down too. The course was very hilly. Steep climbs from the first mile all the way though the whole race course, as well as steep descents. The hills seemed more rolling and steeper than Charlotte, while maybe not as long. The second mile I slowed up a bit as I climbed a larger hill on the course before the mile marker. Miles 3 and 4 I started to find my rhythm and the participants started to settle in. Where I found myself was locked in about 20 yards off a small pack of full marathoners who were going just under or right at 6:30 pace. They had found their groove ahead of me, and I kept them within reach until the course did a weird little detour for the half marathon guys, which funneled me out in front of them around mile 5 or 6. My 6th mile was a good bit faster, but I think I was just cruising off a nice stretch of flat/downhill. Now being in front of the pack, I only had a few strewn out bodies in front of me to keep an eye on.

After the first half of the race, I started to feel in control and was grooved into a pace. As I started the second half of my race. I kept the reins on and continued to focus on staying in the pace while I managed the ups and downs of the streets. The couple guys I could see where still out of striking distance, but I managed to keep them in my sights. Body one was maybe 70 yards in front of me and person number 2 in my view was maybe 150 yards in front.

Physically, I was not feeling too taxed in the legs, and my aerobic capacity felt very comfortable. Mentally, I had Gotye's "Somebody that I used to Know" playing in my head, and I used that phrase to keep me moving forward to people ahead so I could pass them and pretend the song applied to them "somebody that I used to know" as they moved behind me. In my mind, I told myself to get more aggressive with 5 miles left, and see if I can pick it up.

that 9th mile (1st of the last 5 of the race - where I was supposed to notch it up) I did pick up the pace, but my split remained in the 630 range thanks to a very large hill which momentarily put me over 7 min pace while I climbed. Still, I pressed on, and the 10th mile I had a nice split riding some downhill. With three miles to go, I wanted to surge, but another huge hill was in the way. Miles 10-12 had the longest hills of the course.

Two miles to go, I was coming closer to the man in front of me. Having gotten some large hills out of the way, and sensing the end, I started pressing on harder towards him. I was able to get my strength back, and started pulling him in and picking up my pace. One mile to go, and I had him about 30 yards ahead, and the guy in front of him was maybe 50 yards ahead of me. The first quarter mile of that 13 mile I fell asleep - I know this because I looked at my watch and saw 12.26 and reacted with some better turnover and a spirit to start letting it out. I was reeling them in, and got the man in front of me just after 12.5. The guy in front of him was coming to me too and shortly there after I got him, as we made our final turn and had the +.1 downhill finish ahead. I got up on my toes and darted in toward the finish. I know some of those repeats helped me with the speed that final mile.

It felt like a big accomplishment to hang on, and get the two guys in front of me that I had had my eye on for over 6 miles.

As the finish clock came into view while I was coming in, I was surprised and happy to see that I was going to get a P.R. and get under 1:25. I knew Mitchell and Carson, my old teammates and still current good friends, had done very well in the race, and I sensed I contributed to that good day with a nice finish myself. (Mike WON and Carson was 2nd!)

The race was nice. No complaints by me. Luckily I was wearing my Garmin, otherwise I would probably have liked to have seen more mile markers on the course - but that didn't bother me.

My Race Splits: 6:20, 6:42, 6:30, 6:28, 6:41, 6:21, 6:32, 6:30, 6:29, 6:24, 6:38, 6:27, 5:53, .47 (.15) = 1:24.46, 6:28 ppm, 5th place overall - GARMIN Map, Data, Etc.

**Looking back, I think I need to be more agressive the entire race, starting earlier obviously. This was only my second half marathon, and I am still learning. I perhaps was too respectful towards the distance, and think I don't have to be - for I might not hit the wall in the half, like you can easily in the full. I was unsure of my training, but am able to still run pretty well. Now, I'm hoping to take this encouragement and work from the race into the next few weeks as I go into Boston. I am a little more optomistic after this, that I have a punchers chance of running a PR in the full up in Beantown next month. Still not a great chance at this point, and I'm still primarily concerned with enjoying the experience as opposed to getting hung up on a PR, but We'll see...**

after cool down (2 miles) = 17 miles for day

Thursday, March 8, 2012

Half Marathon week

After work on Monday I felt I needed to get in some miles since I was sick and didn't long run over the weekend. It wasn't very long but it was a nice run with David Brinkley.
-Out and back from home down the greenway to Morehead and back.
Miles: 9.5
Pace: 7.40

Tuesday - just a little shake out.
Miles: 2.5
Time: 20 mins

Wednesday - Had an appointment after work, then went to the Bobcats game so no run.

Tonight - I never run two days before a race, well almost never. Not making the exception tonight. What a slacker I am - but oh well, will be in fine spirits anyhow since I get to babysit Avery tongiht while wifey goes out to some little party...

Saturday, March 3, 2012

Recovery Run

Really feeling crummy, I managed to push through and complete my goal of 6 miles. Battling some head cold/allergies. Pace was slow, but going 6 actually allowed me to get loosened up towards the end. Just ran around my neighborhood.
Miles: 6
Time: 49 :40
Pace: 8:16
Garmin Map and Splits -

Miles for week: 19.3 miles on 3 run. 1 medium length run at normal pace, one track workout, and 1 recovery / sick run at slow pace.

Friday, March 2, 2012

Feb 2011 vs Feb 2012

I was thinking that I ran more last Feb. than this Feb. I knew that last year I was gearing up for the GPX, and that this year, even though I'm "gearing up" for Boston - I feel like my training has been anything but serious (not that I'm happy with that).

Surprisingly, I was wrong! At least in terms of mileage. Yes, last year I ran more times than this year (comparing just Feb.) - 18 to 15 - but my mileage in Feb 2012 was higher than Feb 2011. 106.6 to 99.3

Last year I averaged 5.5 miles per run, and this year I have averaged 7.1 miles per run.

Basically, I have 1 month left to get in shape for Boston. I hope I can get a few good weeks in!!!!!

Thursday, March 1, 2012

800s with a cold, in the warm night

too many cookies yesterday afternoon. Didn't get home until after 6, and didn't get started on this run until almost a quarter till 7.
warm up - 12 mins (to Marion Diehl track):
Started the first interval without knowing what I wanted to do. After about 500 meters I think I decided on an 800. Hit the first interval kinda slow, but my legs were not feeling real great yet. Also, my head felt stuffy/runny, and I was a little malnourished. rested 2 mins (as I would btw them all, except the middle) then set off on another. Into that second one, I decided I would stick to 800s for this "workout."
After the third one, I decided I would make it 6 800's, but would rest a little more at this 'half way' mark. ( about 3 mins).
The last 3 were quicker, and the very last one I really went after it with about as much as I had. Maybe would have been faster, but I went pretty good on the 5th one, too.

311, 257, 254, 254, 243, 232

cooled down about 8 mins back to my house.

miles for day: 5.5

Happy March 1st 2012

Picking off where I left off.....

After a great Sunday run on the 19th of Feb., I got up Monday the 20th and flew to L.A. for the week for work. I didn't run monday, giving the legs a rest. Tuesday I thought about running before my first appointment in the morning, but relished the sleep and comfort of my hotel bed instead. Wednesday, I finished my lunch meeting, then found some time to get in a few miles, once I set up shop over at my buddy Chirs Bohle's house in Venice Beach.

Wed., 2/22/12
Too excited to go far, and wanting to spend some time with Chris before I had to get to my next meeting for the day (the Clippers game over at Staples Center), I managed to only log a few miles. Ran up the beach bath to the Santa Monica pier and back. Just casual pace/legs feeling a bit fatigued. My watch was dead, and thus my mileage, time, and pace is all a guess
Miles: 3~

Thur, 2/23/12
Still waking up early given the time difference, I awoke to make it a little further this time down the beach and north towards Santa Monica. Instead of staying on the beach bath, I sauntered up the roads and rose in elevation as I passed the pier, and paralled the streets of SM. Made it, in my guess, about 2.25 miles before I turned around. Pace, again, was casual and easy.
Miles: 4.5~

After flying home Friday, I found myself getting in and heading back out, this time with my wife and daughter - who i was very happy to seee -, to watch my Moms championship basketball game. She is the coach of this small private school in Charlotte for the highschool girls.

Sat., 2/25/12
My legs still feeling a bit tired, but managed to go a little farther, and get some more "Shake out" as I started prepping mentally for my long run the next morning. My garmin was back. Just ran along the neighborhood streets.
Miles: 5.1
Time: 40.58
Pace: 8:03

Sun, 2/26/12
For the third Sunday morning in a row I met a group of runners at the Old Bell entrance to McAlpine park for a long run. The pace was a little faster this time, and I successfully achieved my goal of getting in 14 miles - my longest yet of the year. The pace was just dictated by the large group of quality runners, and me not wanting to fall off. Useually long runs are supposed to be slower, but with my lack luster training in the week, I don't feel this does anything BUT help me!
Miles: 14
Time: 1:39:35
Pace: 7:06

Week: 26.6~ miles for the week. 4 days running. 3 easy and short days, 1 pretty good long run.

Monday, Feb. 27th, I rested.

Tue, 2/28/12
Legs were feeling a little tired, but not too bad really. Pace was comfortable, and I kept it easy and light. Again, I'm embracing the recovery days, and after my last run on Sunday, I needed to. Ran the standard loop through Huntingtown  Farms
Miles: 7.8
Time: 1:01:08
Pace: 7:51

Wednesday - Had something pop up after work, and thus my day was, no run.

Thursday (today) March, 1st - hoping to get in some quicker running tonight, but it might be a little late. We will see what happens.

Sunday, February 19, 2012

happy with my week

Filling in the rest of the week, Friday and Saturday saw low mileage but improvement with using the days to get a run in. Sunday, I awoke early and met my friends at McAlpine to make it two early long run Sundays in a row. 5 days running where I had been averaging 3 days a week for more than the last month. 35 miles 

Friday, Feb. 17th: nice day but just casual here going with what the legs gave me
miles: 4.6
pace: 7.42
time: 35:17

Saturday, Feb 18th: - slow and steady.
miles: 3.8
pace: 8:27
time: 32.19

Sunday, Feb 19th: - nice big group at McAlpine in cold mist
miles: 13.23
pace: 7:09
time: 1:34:43

Thursday, February 16, 2012

Two for the road

Tuesday, Feb. 14th:  EASY RUN. I made love to this run. No. But it was understood I was going to get a run in after work before date night with wifey. This one was smooth as silk. Ran with music and it helped pass the time. I kept the pace easy, slow, and smooth. The hills behind my neighborhood still are no walk in the park.

Miles: 6.3
Time: 49:48
Pace: 7.54

Thursday, Feb. 16th: TRACK WORKOUT. First time since last fall. Craving some speed and turnover. The weather was humid, 50's, foggy, steamy, and perfect. Ran with Jason Blackwood at Marion Diehl track after work.
Workout: 6x600m with 2 min rest. Goal: 2:05 (5:35 pace) and faster, without feeling like im gunning the whole time. Not too tall an order.
    2:04, 2:05, 2:03, 2:02, 1:58, 1:45
Only the last one did I really go hard. And that's about as hard as I can go right now (4:40 pace). It felt fun and something fresh. I'd like to visit the track again soon to keep working on my speed.
  With warm up and cool down for the day got in...
Miles: 7

Sunday, February 12, 2012

A Conquering Run

If you know me, you would know that going to bed by 10 on Saturday, waking up at 7 to go run on Sunday, and doing it all to be outside in 19 degrees to get in a long run is all something I would never typically do. However, since I got to bed early, I made up my mind - out of desperation since my training has gotten so soft. I needed this run, to keep my spirits going as I continue to "train" for Boston.

And running with a great group was very awesome. Made the run go by so quick, the pace seem so comfortable, and was amazing to get it out of the way for the day.

We started off with our slowest mile at 7:30, and then were pretty much off. Not that we were trying to hammer, just that it was cold, the pack was large, and the runners are talented. Was able to hold on and not feel too taxed.

Longest run since Thunder Road '11, and pleased with the effort.

Miles: 12.1
Time: 1:26:05
Pace: 7:07

Week in Review: 24 miles on 3 days. One medium slow, one short, and one long at medium pace

Thursday, February 9, 2012

The last couple of runs

Wednesday, Feb 8th:
      After 3 days of no running, set out once I got back from Greenville, SC from my day of work. I did stop for a couple brews in Cramerton, so I was a little sluggish - plus just tight from not running since last Saturday (which was the Winter Flight 8k race). Anyway, started off at a good pace, but got slower towards the middle and end. At least I was happy for getting the loop in. I ran out towards Huntingtown farms and did the old 8 mile loop, full of hills.
Miles: 7.73
Time: 1:00:55
Pace: 7:53

Thursday, Feb 9th
      With a basketball game later in the night yet to be played, I wanted to keep this run short and quicker - to get back that feeling after the slow trudge yesterday. Started off how I wanted. Quicker, and not feeling like I was forcing it. Able to hold it fine, and finish quicker. Mission accomplished.
Miles: 3.96
Time: 28:17
Pace: 7:09

Saturday, February 4, 2012

2012 Winter Flight 8k race recap

Hey hey - surprised myself here. What a fun race and great morning. Having now done this race twice, I find it to be one of my favorite road races out there. Why? The course is cool, it's cheap, long sleeve tech t, late start, i love the course, and it's run very smoothly.

Last year it was sunny and cool, this year it was rainy and cool. By rainy, I mean that it lightly sprinkled throughout the race, but not heavy enough to ruin the experience.

my fuel for the day was 1.5 chocolate chip pancakes with peanut butter on top, and drizzled in syrup. For drink I had a Gatorade and a Dunkin' Doughnuts small coffee.

Warm up was just over a mile in 8:30's pace. Got up to the front, about 2nd row from the starting line. Legs felt good, and I felt rather quick and light, thanks to my Lunar Racers. Took off and settled into the race the first mile in 6:05-10 pace. Allowed Jason and his group to get up in front, and was able to watch Mitchell go out with the leaders - or right behind them anyway. Came through the first mile in 6:12 and felt fine. The course begins to climb and I tried to overcompensate to stay on pace. Cresting the hill I found myself at 6:15-20 pace and begin to adjust to get it back down towards 6 flat. The hill downward helped. Here, the course lets you out onto the long straightaway hilly country roads where the bulk of the race takes place.

Came through mile two a tad faster and feeling fine. Jason and his pack were slowly coming into reach, and the next long climb was upon us. I think it was around 2.5 miles when I caught up to Jason and his pack as we elevated up the hill. Initially I passed, then he passed right back, then we kind of grouped up, them right off my right shoulder.

After we peaked on the hill, the older gentlemen (John Anderson) in the pack went around me and sped up until he got a couple meters gap on me. At 3 miles I stayed even from mile two on the pace, and managed not letting this new member of the pack I just passed, continue to build on his lead. My focus was on him, and not the other people in the pack I had just passed. I kept him in contact that third mile, and as we sped along at a slight decline, our 4th mile quickened, especially when I made my move to pass him just before splitting 4 miles in the race. As we approached the last mile, around 3.8 miles,  I told myself to work on passing him and ride this stretch into the last mile's pickup.  Basically I decided to make my move before a mile to go, and not relent. The slower start allowed me to feel ready to attack, and I was focused on putting as much ground between the people I had passed, and not letting them get back to me. While I was doing this, a guy in front of me (Joseph Willis), who had been too far out of reach for me to worry about, started to come into view. I was telling myself to keep going, not to let up, and mentally was breaking down the last mile into quarters as I visually pictured getting closer and closer to being done. The last half mile of the race gives you a reprieve from the final hill you just climbed, and descends down into Catawba College campus and winds you to the entrance of the stadium. A few sharp curves are present here, and during this stretch I passed the guy who had been long in front of me the whole race. Again, he initially passed me back, then I made one more strong move, right before being let onto the track, where I passed him back. I was in top gear at this time, and just had 300 meters to go. I was determined to not let anyone pass me back, and just drove deep and tried to get onto my toes and turn my feet over as fast as I could. I glanced up at the scoreboard and saw the official race time tick up. As long as I ran the last 200 meters in under a minute I would have broken 30 mins for the race, something I wasn't sure I could do going into the race. I held on and finished strong and came in officially at 29:40 - good for 6th place. My friend Mike Mitchell was in 5th place, but had finished more than 2 minutes earlier.

I had a blast out there. It was especially enjoyable because I started off conservative, and was able to really pick it up the last couple miles. Finishing strong is always the best thing, and it doesn't always play out like that. I loved the camaraderie of my friends being out there, and BBQ in China Grove after was a nice cap on the event.

Great Race to Jason too - check out his recap

Race Time: 29:40
Pace: 5:58
Splits: 6.12, 6:01, 6.01, 5:50, 5:34
Place: 6th
Link to results
miles for the day - 8 - 1 mi w/u, 2 mi c/d

Week in review: 15 miles on 3 days running. 2 short runs, and 1 race.

Friday, February 3, 2012

looking towards the race tomorrow

It can be summarized that I have averaged 20 miles a week so far in 2012. And this week I have run a total of 6 miles on two runs around 8:45 pace. I don't know what all that means, other than my training has been slack. But I look at it like this: I'm fine with it.

I hope I can run faster than last year, but I really have no idea how my legs are going to respond. I should be pretty fresh. Just looking forward to racing for the first time since Nov. last year.

Tonight going to Olive Garden where I'll get to use a gift card and eat a good pre race meal. Looking to probably have a glass of Pinot Noir, some sort of marana based sauce, and perhaps some chicken. Some declicious "never ending breadsticks" and salad will accompany that, along with my gorgeous wife.

Then, I see myself flipping on Netflix, catching a couple episodes of Arrested Development, and turning in early with Katie.

Get up around 8 (if Avery lets us sleep that late), grab some grub and hit the road, where I'll arrive at Catawba College a little after 9. Should be able to get my race packet by 930, and then proceed to jog around for 5-10 mins at 8+ min per mile pace. Then, I'll take the line and get ready for the gun.

I'll probably get out quick and force myself to settle in, looking at my watch and realizing I'm not going as fast as I thought, but still come through the first mile in 6:10. I'll see Jason and Mitchell and maybe Baum ahead of me, but I'll wait. Try and stay even the second mile, but maybe put a little move on the first long hill.
Would like to stay around 6-610 for the first 3 miles, and then get to 555-6 for the 4th mile. Then, I'm hoping I can muster a 5:50 last mile.

We shall see!

Thursday, February 2, 2012

Glad Jan. is over

Friday, Jan. 27th
 Got back into town from driving up from Atlanta, and dropped the car off and ran from the lot. The pace was easy and reserved, and just strolled out towards Little Sugar Creek Greenway South, for an out and back.
Miles: 6.68
Time: 51:53
Pace: 7:46

Saturday, Jan 28th
  Met Brian Baum, Mike Mitchell, David, and Jason at Mcalpine for a long run. David just ran a mile or so with as he was cooling down, Mitchell just a few miles as he had started earlier, Jason just a few miles as well as he was on the tail end of his long run, and Brian ran all of it with me since we got there about the same time. Pace started out a little quicker than I liked, but was able to hold on and drop it some the last couple miles, all without going too fast. Was happy to hit my longest run since the marathon, at 11 flat.
Miles: 11
Time: 1:21:49
Pace: 7:26

Week recap: 23.18 miles on 3 days. One quicker, one easy, and one long.

Monday, Jan 30th:
  Some very slow running, pushing Avery in the stroller for the first 1.8 - by then she was fussing to get out. So I added on a little more and closed with just over  3 miles for the day. First couple were around mid to high 8's and the last was around 7:50-8.

Tuesday, Jan 31st:
 Some very slow running again - Again pushing Avery in the stroller
3.38 Miles
Time: 30:18
Pace: 8:58

Wednesday - exhausted and napped. no running!

Thursday - Basketball game; probably no running today other than the exertion in the game.

Wednesday, January 25, 2012

Where were we...?

Jan 18th, Wednesday:
After some days rest, went back at it with a great run. After an easy mile to start, notched it up a little bit because my legs were feeling pretty good. With bursts of speed and then backing off - repeat, I hit the second mile in 6:48. Over the next 5 miles I would throw in surges and relax - repeat, and clicked off some decent miles: 6:53, 6:29, 6:39, 6:36, 6:28. Here, I was running well because my legs felt nice, had my iphone in with some great music, and enjoying the beautiful dusk and nice temperatures. Closed with a slower .4 of a mile at just under 7, and then called it a run. Prob could have benefited from a cool down, but what are you gonna do....
Miles: 7.4
Pace: 6.47
Time: 50:10

Jan 19th, Thursday
Next day hit up an easy recovery run with David over in Madison park.
Miles: 4.14
Pace: 7.48
Time 32.16

Jan 21st, Saturday:
Set out from Woodlawn by Selwyn on a grey wet morning where the pace was relaxed. My legs felt pretty heavy and stiff, perhaps a result of Wednesdays run and not giving them a proper cool down. Anycase, I was able to loosen up after 4-5 miles and get comfortable where the pace dropped to a couple mid 7s.
Miles: 8.65
Time: 1.07.55
Pace: 7:51

Week recap - 20.19 on three days

Jan 24th, Tuesday
Again, after some rest days, was able to have another good run with some faster stuff. The first mile I felt pretty tight and didn't think I could pull off anything quick, but after a mile and a half of easy running around 8 mins, I ratcheted up a bit. Kind of like last week, worked on various surges for the next couple miles, while backing off and slowing it down before the next random flurry. Saw splits of 6:49 and 6:48 here. Going into the next mile, I kept my surge going, as I was trodding downhill a bit and looked at my watch and realized I was under 6 min pace. Decided to make it a full mile of a surge and stay under 6. Worked out fine. Was focusing on form and economy, and it didn't feel too taxing at all. Split 5.43. Nice to have something like that under my belt, and a good confidence builder too. After that, cooled down better than last week, and ran over 8 min pace for almost a mile.
Miles: 5.5
Time: 39.15
Pace: 7:10

Sunday, January 15, 2012

a lack luster week of running

Wed. Jan 11 - 6 miles - First run after a 3 day break. PF is still a factor, but the run was tolerable. Felt pretty dang fresh. About 7:20 pace.

Thu Jan 12 - 6 miles - Run with Mitchell and David. A little bit slower, which was probably a good thing. 7:40 pace.

Sat. Jan 14 - 6.18 miles - Hard day to find motivation to run. Ran in not enough clothes and was cold and unfocused to top it off. Too hard in the beginning (trying to get warm) and limped in with a 8 min last mile. 7:27 pace average.

Sun. Jan 15 - 8.4 miles - Pushed Avery in the jogging stroller for 3.7 miles at a very slow pace (8:40). Then finished up with David (7:30,20,10). It's cool seeing how the slow miles early set me up naturally for quicker miles. No doubt, this was good for the body, and something to try and implement in runs, especially on recovery days. It is true I have a tendency to start out to fast and finish tired, so this was a nice change. See for yourself here ---->

Not the weekly mileage I wanted. Slack with not starting the week until Wednesday. Did have a basketball game Monday, so at least some exercise. PF is still bothering me, so I took Friday off to rest the heel. The LR got shelved as I struggled to find motivation for long miles. At least got a couple decent runs in anyway. 26.5 miles on 4 runs.

Sunday, January 8, 2012

First week of 2012

Wed Jan. 4th:
- 5.5 miles in 39 and change (time). Montclair neighborhood, solo. Legs felt fine

Fri Jan 6th:
- 4 miles in high 7's. Feeling tight and sore and slow after 2 Basketball games the night before. Needed a slow recovery and did just that. Madison Park with David

Sat Jan 7th:
 - 10 miles 1:15:48 (7:35 pace). Ran from my house out towards H-Town Farms, down towards Quail Hallow and bye Harris YMCA before looping back. Regular run. Felt very nice. Comfortable pace.

No run today, Sunday.
Week Recap: 29.5 miles on 4 days. A good start to the first week of the year. No problems other than a sore heel, which started right before I switched shoes. Looking to keep it similar next week, with a slightly longer Long Run and total mileage into the 30's. No workouts yet.

Monday, January 2, 2012

3 in a row, and 3rd run at an increase in mileage

When David asked me to go run at 10am Monday morning, Jan. 2nd I was hesitant. One, because it was 10am, and I wasn't sure how long I would be lingering in bed on my last day of vacation, and Two, because I was almost satisfied enough with having run the last 2 days in a row to not worry about going for a run. Nonetheless, I obliged and we set out at McAlpine for 10 miles. It was pretty cold, and took 3-4 miles until I was comfortable warm. Our first mile was the quickest (707) no doubt from trying to get warm. This settled us eventually into near 730 pace for the middle of the run. We ended well, and scaled back at the end, with no reason to really push it. At least I didnt' want to.

I was happy to be able to run 10 miles at such a pace and not feel too bad after such a light Dec. Gives me encouragement as I start gearing up for Boston this April.

Miles: 10
Time: 1:13:30
Pace: 7.20

Sunday, January 1, 2012

Happy New Year

A beautiful start to the year, with temps in the 60s and sunshine!

Set out for my run after the Panthers loss to the Saints, and was on my neighborhood streets by 4:30pm. Was going to do an out and back towards Huntingtown Farms, but kept going down Park Rd, heading south, and decided to cross the street and dip into a neighborhood across from HTown Farms. Whistlestop Rd., lead me out onto Sharon, directly across from the Olde Georgetown neighborhood. Realizing where I was, I decided to make a left and loop it back down Sharon onto Sulkirk, and back into HTown where I could head home.

Wanted to hit 10+ miles earlier in the day, but as I started my run, I realized maybe I should just take it up to an hour for my "long run." I hadn't gone over 7 miles since the marathon, and I haven't gone longer than 50 minutes on my feet. Okay, an hour would be fine. The loop worked out perfectly too, in getting me almost exactly 8 miles.

The run was nice. Got to clear my head and reflect on last year some, but mainly think about the upcoming year. I'm hoping to put in a few good months of running, where I can look to PR in Boston this April.

Today's Run:
1:01:30 Time
7.99 Miles
7.42 Pace

Think I'll be looking to get some new shoes this week. My legs felt fine, just not real snappy. That's okay, I figure they have gotten some rust and dullness due to the lazy December. I'll be shaking that off here soon enough!