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 -  http://connect.garmin.com/activity/155268783

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.

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

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 ----> http://connect.garmin.com/activity/142065332

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.

signs of hibernation?

In a few days I will be one month removed from my PR in the marathon. Where am I now? Well, I took almost a full week off, ran a few times, had a Birthday, became a little sick, and now am looking at another week of low mileage. Is this out of plan? No. You see, after the marathon, I had planned to take December as easily as I wanted in an effort to keep the running casual, if I felt like running at all!

The weather is and has been gross the last few days. Typical of December. Charlotte isn't fortunate enough to be pretty with white snow. We just get grey wetness. The kind of weather that encourages slothly behavior. Now since it's almost been a full week since I have run, I am feeling the itch for exercise! I think tonight I shall attempt a jaunt...how long? That will probably be entirely dictated in my present state once I am out and moving.

But catching us up on the last few excursions...

Wed (11/30):  Linked up with David and ran a new route. The pace was easy and light, and the new route was a nice combination of familiar streets, and a couple new over in the Southpark area. Here is the Garmin details: http://connect.garmin.com/activity/131955283
Time: 40:19
Miles: 5.36
Pace: 7:31

Thur (12/1): My last run as a 27 year old. This time I took Avery with me in the jogging stroller. The jogging stroller is a gift I got last Christmas, and have just now began to use. I am starting to enjoy it. I find the run is made easier for those days when you need to reel back the pace and let your legs rest. Also, my daughter loves it! It's also a nice treat for Mom where she won't feel dumped on with the baby just because I have to go get my run in.
Miles: 3.44
Time: 27:20
Pace: 7:57

Monday (12/5): Took Avery for a quick run/walk spin around the block.
Miles: 1
Time: ?

awake to cold miles

the night before i slept soundly. I woke up around dawn, but napped until 9:30, then went immediatly for a run. Wanted to hit, and did, 5 miles. Legs started off okay, slow and easy for a bit, then on faster at the end nothing below mid 7 tho.

cold to chilly weather, but enjoyable. grey day, and leaves almost all off trees.
http://connect.garmin.com/activity/129596281
now, I have a Saturday to look forward to with my daughter and anyone else that may arrive. My wife is gone for the day at the Southern Christmas Show.

#collegefootball

back for more

hit up the neighborhood again to make it two days in a row. Even though this week is in the taper mode, I'm scrambling now to make it a decent week.

At least my legs felt much better today. I feel the cold weather helps a quicker pace right out of the gate, because you are trying to get warm.

4.06 miles in 6:59 pace. Felt comfortable.

easy run, but feeling good!

just a shake out run as the workout was yesterday and the long mtn run in the following day. My legs actually felt the best they had in a couple weeks, but i kept the brakes on despite it - also because I was with Brinkley and he was wanting to keep it slow. No problem.

Miles 5.16
Time: 39:43
Pace: 7:42

morning shake out before beach wknd

Getting out of bed this morning wasn't tough, but 4 miles was kind of tough. 12 hrs after a hard run, 4 miles at a pedestrian pace was a chore...but no injuries or anything, just some recovery miles and now 24 hours until I take to the streets again for my run tomorrow. #runningneverstops

Miles: 4
Time: 33.12
Pace: 8.15-20

shake out from a good weekend

Well, after a pretty good race and a really nice long run, I took Mitchell's advice and ran on Monday. He likes to run after workouts and long runs, so as to get the legs used to running tired, and to shake out the junk. Work had me feeling sluggish, so it was somewhat of a chore to get out the door to run. Nonetheless, once I get going, I started to appreciate the run. I thought about only doing 4, then 5, then I ended up doing about 6.5.

My pace was about 745 in the beginning to probably 730 the second half of the run, if not faster the last mile or two.

No compliants, just getting some work done. Resting on Tuesday, then a longer/tempo run lined up for Wednesday night with David.

Happy running!

Miles: 6.5
Time: 47.31

i useually don't

...run 2 days before a race, but figured I'd switch things up and run today, and take the day before the race off of running. Again, adhearing to running for time, simply did 25 mins today. My legs felt good, so I had to work on keeping it casual.

Time: 25 mins
Miles: 3+
Pace: 745

cooled off with the hose

so hot, i was led to the front yard garden hose to turn it on and douse myself in cold water.

felt comfortable the first 2.5 miles. last mile slowed, but pace was still good. blister on myleft foot from running with no socks yesterday. bad idea. rest until 8+ min miles/shake out friday.

Miles: 4
Time: 28.09
pace: 7.02

lightning crashes

840 pm, sunset, I hit the door. First off, I picked up dinner and went to the park with wifey and babe for an outdoor picnic. luckily there was shelter - that was round 1 of the rain. It stopped, and I was happy it had cooled off. Around 8pm as I was getting ready to go run, it started up again....heavy. lightning, thunder, the whole shebang. Anyway, just after 830 it ceased enough for me to get out there and get my run in. It rained the whole time, but it felt good, and wasn't coming down crazily at all. The lower temperature naturally made it easier and more comfortable, and the water felt amazing. my shoes got heavy the last mile but i still logged a good clip.

im trying to keep the pace low so it doesn't feel fast, and so my body adapts. i think i'm heading in the right direction.

miles: 4
time: 27.33
pace: 6.54

music power

miles: 4.15
pace: 7.02
time: 29.15

about 3 miles in i started to catch my runner's high. this one was notcieable. it was amplified by some sweet dave matthews band tunes. two step, from live in boston at fenway - circa 2007, provided the last mile charge to lower the pace. I was flying here and it felt good. legs were just so so in the beginning, but like i said, i was starting to feel great towards the end once i got loose.

nice 4 mile paced run

time: 28.32
pace: 7.08
miles: 4

another day in a row of running, and another day i was able to keep my pace down and not feel too beat up.

lunch shakeout

Squeezed in 2 miles during lunch. Leg's didn't feel bad from workout, just not as fresh as they have been.

Miles: 2
Time: 15.26
Pace: 7.42

mapmyrun and a nice pace

solo run tonight so no Garmin handy. When I finished I went back to Mapmyrun.com as I have done in the past, and discovered that they had changed their website around. I was prompted to register a username and password, and then after my mapping, I was asked to share the run. So I shared it to facebook. I didn't spend much time, but perhaps I can figure out how to link it or share it from mapmyrun onto this blog. That'd be nice. So I had some oatmeal for breakfast and mcdonalds for lunch, and the weather was cloudy and in the 80s so a little reprieve from the hot heat we have had. I wasnt'sure my pace, but my legs felt good and I decided to keep the pace at a nice level, hopefully, and it did feel like, it was sub 730....I would have to wait and seee until the last mile because I could register my pace from that and get a feel for how much effort I put forth. Last mile was 654 - and that didn't feel too much faster than my pace on the rest of the run. Anyway when I got done with the run, I mapped it out and low and behlod it was almost exactly 5 miles.

Miles: 5
time: 35.04
Pace: 7.00

legs called for an easy pace

set out to run about 5 miles, and immediatly could tell my legs were kind of tired from the quicker runs the last few days. The pace was slow, so I honored it with some 8 min miles. Not much else to say.

Miles: 4.6
Time: 36.39
Pace: 8

And that was my last run for the week. Travel and lack of sleep kept me from doing a long run Sunday. 4 days this week of running, but not a real steller week. I guess it's alright. I'd like to hit about 25 miles this week, and it would be great if I could get an 8 miler in Sunday. I'm looking to do a speed workout on the track tomorrow morning.

post storm

thanks to the storm blowing through I was able to run in low 80s and steamy conditions rather than mid 90s and hot sun......Legs felt fine, I kinda pushed it in surges to because it felt good to open up.

Miles: 4
Time: 27.52
Pace: 6.58

Hot New Shoes

Yes it was Hot, and what better time to break out my New Pegasus which are actually called the Breaths and are the color of a swimming pool.




My old kicks had 450+ miles on them, so I had to retire those Pegasus 27's. They served me well from a BQ at the Charlotte Thunder Road Marathon, until present.

Miles: 4
Time: 31 mins
Pace: 7.45

run in the rain

miles: 4
time: 32 mins

the rain was heavy at times, shoes got water-logged. legs were kind of heavy, feeling better by the last mile.