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!
Friday, February 3, 2012
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.
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
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 ----> 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.
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.
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. http://connect.garmin.com/activity/140441660
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.
- 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. http://connect.garmin.com/activity/140441660
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
http://connect.garmin.com/activity/138581944
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
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