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
Showing posts with label solo. Show all posts
Showing posts with label solo. Show all posts
Thursday, March 1, 2012
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
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
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
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 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!
http://connect.garmin.com/activity/138119414
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!
http://connect.garmin.com/activity/138119414
Monday, November 21, 2011
"November Rain"
Strange weather we're havin, it n it?
It started to drizzle when i went out and started running. I was just out blowing leaves and couldn't tell it was going to rain at all. I didn't think about calling off the run, because it was unseasonably warm temperatures.
Immediatly felt fresh and quick. I was a little less than 100% on strength and energy, but my legs felt great. The rain picked up throughout the run, and at the end it turned into a mixture of night time rain, darkness and sheen off the streets, high spirits, and soggy shoes.
Easily could have run farther, but decided to come inside and see my girls.
5 miles
37:14 time
7.27 pace
It started to drizzle when i went out and started running. I was just out blowing leaves and couldn't tell it was going to rain at all. I didn't think about calling off the run, because it was unseasonably warm temperatures.
Immediatly felt fresh and quick. I was a little less than 100% on strength and energy, but my legs felt great. The rain picked up throughout the run, and at the end it turned into a mixture of night time rain, darkness and sheen off the streets, high spirits, and soggy shoes.
Easily could have run farther, but decided to come inside and see my girls.
5 miles
37:14 time
7.27 pace
Saturday, November 19, 2011
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
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
Wednesday, November 16, 2011
Feeling out the wheels
a warm stretch of temperatures the last few days, but today it was raining. I got out the baby jogging stroller and decided to take Avery for her second spin ever in the thing. David came to my house and the three of us set out on a wet, blackened jaunt.
initially i felt that my legs were not that sore. I wasn't going fast, but slow rather, with the comfort. after the first mile around 830, i started to get tighter on the second, but was a little faster. maybe high 7s. just did 2.7 miles. Probably helped to flush out some waste. Maybe i'll venture out this weekend. But for now, i'm enjoying myself.
Cheers!
initially i felt that my legs were not that sore. I wasn't going fast, but slow rather, with the comfort. after the first mile around 830, i started to get tighter on the second, but was a little faster. maybe high 7s. just did 2.7 miles. Probably helped to flush out some waste. Maybe i'll venture out this weekend. But for now, i'm enjoying myself.
Cheers!
Friday, November 11, 2011
shake out friday
This day is filled with excitement and anticipation. I love this part of the whole process with the marathon. I was giddy, and slipped on my LunarRacers to get in some strides and mile jog. Legs felt good and am feeling upbeat about the race. especially to run with my old friend Josh Brewer for the first time in almost a decade.
Wednesday, November 9, 2011
easy and light
i've been reading my blog from last year to see what i did the week of the marathon, and last year I ran 3 miles the wednesday before. So today, I just ran 25 mins. More than 3 but less than 4. I left the garmin at home and just used a lap watch. legs felt good. Not like they were raring to go, but they didn't feel bothersome.
miles: 3.5
time: 25 mins
Pace; high 7's
miles: 3.5
time: 25 mins
Pace; high 7's
Sunday, October 30, 2011
a fun one! longer and faster
i was thankful for 720 paces feeling slow and easy. because of how I felt (good), I allowed the pace to stay very lax as I clicked off 730s because I now had plans to pick it up, at least the last 3rd of the run.
I figured I would try and run 14 miles and make the last 4 or 5 around marathon pace, if not slighty quicker. (thinking 650 here).
the run was familiar as I went through the neighborhoods towards dilworth and then downtown. It was a nice route coming back as well, as I came back down the greenway (just like yesterdays run).
i started up the quicker pace a little earlier than planned but dang it i was feeling pretty strong.
Just used the run as an occasion to get some work in while reaping the benefit of a happy mood and cooperative legs.
after the 14 miles I cooled down a mile and a half. I opted for a cooldown after my last mile was 558. Figured I needed it.
Miles: 15.5 (includes cool down)
pace - for 14 miles: 7:07
weather was pretty and I wore shortsleeves comfortably.
http://connect.garmin.com/activity/125414297
I figured I would try and run 14 miles and make the last 4 or 5 around marathon pace, if not slighty quicker. (thinking 650 here).
the run was familiar as I went through the neighborhoods towards dilworth and then downtown. It was a nice route coming back as well, as I came back down the greenway (just like yesterdays run).
i started up the quicker pace a little earlier than planned but dang it i was feeling pretty strong.
Just used the run as an occasion to get some work in while reaping the benefit of a happy mood and cooperative legs.
after the 14 miles I cooled down a mile and a half. I opted for a cooldown after my last mile was 558. Figured I needed it.
Miles: 15.5 (includes cool down)
pace - for 14 miles: 7:07
weather was pretty and I wore shortsleeves comfortably.
http://connect.garmin.com/activity/125414297
Friday, October 28, 2011
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.
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.
Thursday, October 27, 2011
resurfaced
thank you App State homecoming for de-railing me. (sarcastic).
I was in Texas earlier this week and didn't even bring my shoes.
When I got home on this day, I went out for a run, but I felt bad.
5.5 miles around 7:50 pace and just unpleasant. Poor diet and just a build up of rust.
I was in Texas earlier this week and didn't even bring my shoes.
When I got home on this day, I went out for a run, but I felt bad.
5.5 miles around 7:50 pace and just unpleasant. Poor diet and just a build up of rust.
Wednesday, October 19, 2011
track workout - 1 repeat
cool, but not cold....windy, and wet track. Would be doing this workout solo.
Warmed up about 3 miles and then put on my new race shoes.
Didn't have a specific time to shoot for, but for some reason within the first half of my first repeat, i decided to change it up. I was planning on doing 3x3200, but the first mile just felt too stiff, and i didn't want to stop twice and regroup and all that, and then feel like I had to go faster. So what did I do? I just ran 24 laps on the track and tried to hold pace without digging too much, and called it a workout.
I definitly felt better towards the end. Holding the pace was not a problem. I let off the brakes the last mile so my legs could breath and get some turn over. It felt good to do that.
Again, it was pretty windy on the back stretch of the track, and I was just out there running alone. I'm happy with it. It was solid workout, without feeling like I worked too hard for the result.
6:20, 6:16, 6:23, 6:26, 6:15, 5:44 =614 pace
cool down 2 miles
Miles for day: 11
Warmed up about 3 miles and then put on my new race shoes.
Didn't have a specific time to shoot for, but for some reason within the first half of my first repeat, i decided to change it up. I was planning on doing 3x3200, but the first mile just felt too stiff, and i didn't want to stop twice and regroup and all that, and then feel like I had to go faster. So what did I do? I just ran 24 laps on the track and tried to hold pace without digging too much, and called it a workout.
I definitly felt better towards the end. Holding the pace was not a problem. I let off the brakes the last mile so my legs could breath and get some turn over. It felt good to do that.
Again, it was pretty windy on the back stretch of the track, and I was just out there running alone. I'm happy with it. It was solid workout, without feeling like I worked too hard for the result.
6:20, 6:16, 6:23, 6:26, 6:15, 5:44 =614 pace
cool down 2 miles
Miles for day: 11
Tuesday, October 18, 2011
signs of hope
don't call it a comeback...yet. But my legs felt a little better on this run, and while they were still nothing close to springy, bouncy, and light - the pace was quicker dispite that. We are heading back in the right direction!
Just did an out and back, with only enough time to get in 45 mins or so of running, due to having to be somewhere at 6:30pm.
you can see the run started off slower and I got stronger as I went along. Pumped the brakes at the end so as not to spend too much on the effort.
miles: 6.04
pace: 7.30
Just did an out and back, with only enough time to get in 45 mins or so of running, due to having to be somewhere at 6:30pm.
you can see the run started off slower and I got stronger as I went along. Pumped the brakes at the end so as not to spend too much on the effort.
miles: 6.04
pace: 7.30
Monday, October 17, 2011
i've lost that loving feeling
grinding...I tell you what, it took me over 7 miles until my legs felt decent. Tightness, stiffness, and the like plagued my legs for most of this run, as I was struggling to hit 830 miles (hilly). While I had slight relief Saturday from taking Friday off, the 19 miles set me back a little bit on the road to recovery. But that's fine, that's why I am out here grinding for just a little while longer, until the magnificent taper.
Miles: 8.11
Time: 1:04.29
Pace: 7:57
Garmin -
Miles: 8.11
Time: 1:04.29
Pace: 7:57
Garmin -
Wednesday, September 7, 2011
new shoes, cool weather, cliff shots
despite all the positive things, as mentioned above in the title, this run wasn't a breeze. Since Friday last week, I have been slightly under the weather. My daughter has been worse. Last night she was up 5-6 times in the night battling a fever, so sleep was not solid for me.
I felt like I was pushing, but I was able to hold the pace evenly throughout the run. Ran the old standard hilly Huntingtown Farms loop. Since I know it's not quite 8 I tacked on some at the end to even it out.
Miles: 8
Time: 57.33
Pace: 7:11
I felt like I was pushing, but I was able to hold the pace evenly throughout the run. Ran the old standard hilly Huntingtown Farms loop. Since I know it's not quite 8 I tacked on some at the end to even it out.
Miles: 8
Time: 57.33
Pace: 7:11
Monday, September 5, 2011
beach runs
9/3 Saturday
started off kinda slow, as I just finished dinner and was kinda sluggish. Picked it up towards the end.
Miles: 7
http://www.mapmyrun.com/routes/view/48911688
9/4 Sunday
again started off slow, as I had been at the beach and had a few drinks, but had some nice pick ups in the run. Ran with the Iphone again and really enjoyed the music.
Miles: 5-5.5
Time: 39 mins
9/5 Monday
started the run at 10:45 and it was HOT and HUMID. The sun baked me as I ran, and most of it was on concrete in the open sun as I ran down HWY 17 towards the bridge into Georgetown, crossed it, and backed tracked home. Felt rough, but got it done, ever how slow and painful it was
miles: 13+
Time: 1 hr 38 mins
started off kinda slow, as I just finished dinner and was kinda sluggish. Picked it up towards the end.
Miles: 7
http://www.mapmyrun.com/routes/view/48911688
9/4 Sunday
again started off slow, as I had been at the beach and had a few drinks, but had some nice pick ups in the run. Ran with the Iphone again and really enjoyed the music.
Miles: 5-5.5
Time: 39 mins
9/5 Monday
started the run at 10:45 and it was HOT and HUMID. The sun baked me as I ran, and most of it was on concrete in the open sun as I ran down HWY 17 towards the bridge into Georgetown, crossed it, and backed tracked home. Felt rough, but got it done, ever how slow and painful it was
miles: 13+
Time: 1 hr 38 mins
Thursday, September 1, 2011
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
Miles: 4
Time: 33.12
Pace: 8.15-20
Monday, August 29, 2011
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
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
Saturday, August 13, 2011
taking what's given
The week days were solid, so naturally my legs were kind of beat up.
Thursday's workout really let them have it, and I was still feeling the burn 2 days later. Not running Friday didn't help recovery, but I chose to only run 5 days this week.
Ran after golf, in the heat. Compounded tired.
Miles: 6
Time: 43 min
Pace: 8.20
Thursday's workout really let them have it, and I was still feeling the burn 2 days later. Not running Friday didn't help recovery, but I chose to only run 5 days this week.
Ran after golf, in the heat. Compounded tired.
Miles: 6
Time: 43 min
Pace: 8.20
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