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
Showing posts with label Starmount. Show all posts
Showing posts with label Starmount. Show all posts
Thursday, February 16, 2012
Thursday, September 8, 2011
I like hills
Yesterday I couldn't find my watch, so I ran without it. David ran with me and I was happy to not run alone, as I had been for a while. He has a GPS watch so I figured that would be good enough for me.
going into the run i wasn't totally sure how i would respond to the demands of 8 miles, with 5+ of them at a hard effort. (Still not feeling 100% and sleep interuptions).
I had the route all picked out. Going to get some hills in as we ran through Starmount, and would head towards the bridge which would lead us to the park and Huntingtown Farms where we would pick up that common route which is full of hills too. Purposefully, we took the first mile easy and clicked a 7.54 and I noticed my legs were feeling actually better than the day before.
From mile one, we started grooving into low 7 pace and kept it conversational. We actually clicked off a 6.48. Okay, a little quicker for mile 2 than desired, but nothing to do but keep the momentum going. Mile 3 we started to talk less and run faster aided by a lot of downhills. 6.22. Hmmm, quicker than planned - but not feeling too bad...yet.
The forth mile I seperated from David as I was trying to hold the 6.20 pace, and I probably slowed a little bit. Approximiatly 6.30 for mile 4, and now I was just trying to fight and hold and not slow up, despite my plans of progressing faster each mile.
As I hit the hills I was feeling strong, just not quite as fast as I wanted. I was happy with my effort, but was considering ending the push a little early once I got to the top of the hills and onto Old Reid. But once I came to the top, I made up my mind to keep the push going because I had a nice straight away I could work on my turn over, and then it was just one more big down and up, that I could end with.
As I slowed for the rest, David came up and told me we were 6.5 miles into the run. Okay, mission accomplished. Just a nice mile and a half cool down together and we were finished.
We talked about how the run was tough, and that perhaps we were a bit too quick early on...and how downhills can actually zap your strength if you are not careful.
I loved the workout though. I know that route so well, and it was actually fun to run it (the H-Town hills part) back to back days.
Link from David's watch. I was 1 minute in front at the end of 6.5, before we cooled down 1.5.
total miles for day: 8
going into the run i wasn't totally sure how i would respond to the demands of 8 miles, with 5+ of them at a hard effort. (Still not feeling 100% and sleep interuptions).
I had the route all picked out. Going to get some hills in as we ran through Starmount, and would head towards the bridge which would lead us to the park and Huntingtown Farms where we would pick up that common route which is full of hills too. Purposefully, we took the first mile easy and clicked a 7.54 and I noticed my legs were feeling actually better than the day before.
From mile one, we started grooving into low 7 pace and kept it conversational. We actually clicked off a 6.48. Okay, a little quicker for mile 2 than desired, but nothing to do but keep the momentum going. Mile 3 we started to talk less and run faster aided by a lot of downhills. 6.22. Hmmm, quicker than planned - but not feeling too bad...yet.
The forth mile I seperated from David as I was trying to hold the 6.20 pace, and I probably slowed a little bit. Approximiatly 6.30 for mile 4, and now I was just trying to fight and hold and not slow up, despite my plans of progressing faster each mile.
As I hit the hills I was feeling strong, just not quite as fast as I wanted. I was happy with my effort, but was considering ending the push a little early once I got to the top of the hills and onto Old Reid. But once I came to the top, I made up my mind to keep the push going because I had a nice straight away I could work on my turn over, and then it was just one more big down and up, that I could end with.
As I slowed for the rest, David came up and told me we were 6.5 miles into the run. Okay, mission accomplished. Just a nice mile and a half cool down together and we were finished.
We talked about how the run was tough, and that perhaps we were a bit too quick early on...and how downhills can actually zap your strength if you are not careful.
I loved the workout though. I know that route so well, and it was actually fun to run it (the H-Town hills part) back to back days.
Link from David's watch. I was 1 minute in front at the end of 6.5, before we cooled down 1.5.
total miles for day: 8
Tuesday, August 9, 2011
hot sunny hills
After Monday off, David showed up around 540pm after work at my house and we set out south out of Madison Park/Montclaire and into Starmount. Started off not feeling sore, just not feeling I had much turn over. Still we hit 7.25-30 for my first mile. Basically my legs felt kind of tired. After a mile I guess my legs woke up a little bit, as we hit just under 7.10. Yea we had some downhills but I was still surprised the pace was that quick. I felt fine from here on out. As the second half of the run has a lot of large rolling hills and elevation climbs, I was able to keep the pace despite that, and ended on a solid clip. We got back to my house and I was just under 6 miles for the day, and I wanted to run 45 mins regardless, so I tacked on a little bit while David ran home. Happy about my "performance" for this regualr maintenance run.
Time: 45.53
Miles: 6.4
Pace: 7.10
David's Run: (he started and finished at his house) I was pretty much with him for miles 2-6
The run I did, mapped out. Notice the "add on" at the end. Map My Run
Time: 45.53
Miles: 6.4
Pace: 7.10
David's Run: (he started and finished at his house) I was pretty much with him for miles 2-6
The run I did, mapped out. Notice the "add on" at the end. Map My Run
Wednesday, June 15, 2011
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
Miles: 5
time: 35.04
Pace: 7.00
Monday, May 2, 2011
getting out some frustration
After taking Sunday off because I chose to sleep, go to Church, and play 18 holes of golf, I was looking forward to hitting it with solid effort today on the run.
I took off and clicked 7.21 the first mile, and stayed there and brought it down for the rest of the run. The route wasn't easy either. I went out to H-Town Farms, down Colchester Hill, greenway, then up hills around Starmount and back. Did this run with David back in early March - here - I didn't go as fast but I averaged a good pace.
In looking at some of my old running logs from my glory days in Highschool and College, I was struck by how the pace of my runs overall was just so much quicker. I don't think you need to get carried away, but I think there is some value in training your body more times than not to get used to quicker paces.
Time: 41.33
Miles: 5.75
Pace: 7.14
I took off and clicked 7.21 the first mile, and stayed there and brought it down for the rest of the run. The route wasn't easy either. I went out to H-Town Farms, down Colchester Hill, greenway, then up hills around Starmount and back. Did this run with David back in early March - here - I didn't go as fast but I averaged a good pace.
In looking at some of my old running logs from my glory days in Highschool and College, I was struck by how the pace of my runs overall was just so much quicker. I don't think you need to get carried away, but I think there is some value in training your body more times than not to get used to quicker paces.
Time: 41.33
Miles: 5.75
Pace: 7.14
Tuesday, April 19, 2011
better than yesterday
changed it up for some mental releif by taking off towards Starmount, and running along towards the bridge into H-Town park. Made it there in 18.32, then 9 and some change up to the top of Colchester Hill for 2 more miles until I called it a run. Finished in 7.29 and 7.22.
Miles: 5.5
Time: 42.31
Pace: 7.43
Miles: 5.5
Time: 42.31
Pace: 7.43
Monday, February 14, 2011
Thursday, February 3, 2011
solid pace solid run
David came over to my house after work and we set out to do around 6 miles. We did one of the routes I have done recently, going into Starmont and Huntingtown farms connecting over the bridge, but this time did it "backwards". Up Burnley and into Starmont, the hills are rolling and there seems to be more down than up. After we were across neighborhoods, we climbed Colchester hill pretty well and headed home, not loosing pace.
Miles:5.8
Time: 43:29
Pace: 7:31
Miles:5.8
Time: 43:29
Pace: 7:31
Monday, January 31, 2011
running to get well
Saturday's race, and subsequent night where I stayed up until 2am consoling my newborn daughter, I believe, contributed to feeling pretty worn down Sunday and had a carry over effect into Monday. So when I got off work, after feeling sick all day, I was hoping 20 mins minimum of running - 5 if I felt okay once I got warmed up - would sort of knock this little bug out. Anyway, my legs didn't feel too bad and with the chilly temps I cliked my first mile in 7.15. That's my fastest mile split on a normal run since last December. Good sign. I continued on my way and decided I would do my 5+ mile loop - up to Huntingtown Farms greenway, and then over to Starmont and back home.
Tonight I ran with the Ipod, and enjoyed the Dave Matthews radio on Pandora the whole way.
Time: 42.19
Miles: 5.8
Pace: 7.17
Tonight I ran with the Ipod, and enjoyed the Dave Matthews radio on Pandora the whole way.
Time: 42.19
Miles: 5.8
Pace: 7.17
Tuesday, January 25, 2011
all in the stride
As I ran, my thoughts were primarily composed of paying attention to my stride thanks to the concepts of Born to Run echoing in my brain. This really has been a tremdous read, and what I have been thinking about it how us as people actually run correctly when we strike the ground with our mid food and fore foot. Not our heels. Think of a sprinter, their heels hardly contact the ground. Watch little kids run. Their strides stay quick and light, staying under their bodies.
Chris McDougall, the author, states that when the running boom took off with shoe companies designing more cushioned shoes, all it did was promote heel striking and over striding - two culprits encouraging injury. The shoes prior to these pillow bottomed shoes, were ones that were basically leather bottomed slippers.
It's all interesting food for thought, and if you haven't read the book I highly recommend it. So anyway, tonight's run I found my self paying extra attention to my stide and how I landed with each footfall.
Time: 41.15
Miles: 5+
Pace: ~ 7.45
Chris McDougall, the author, states that when the running boom took off with shoe companies designing more cushioned shoes, all it did was promote heel striking and over striding - two culprits encouraging injury. The shoes prior to these pillow bottomed shoes, were ones that were basically leather bottomed slippers.
It's all interesting food for thought, and if you haven't read the book I highly recommend it. So anyway, tonight's run I found my self paying extra attention to my stide and how I landed with each footfall.
Time: 41.15
Miles: 5+
Pace: ~ 7.45
Friday, November 5, 2010
Maintenance run with Mitchell
Mitchell came over and we ran the same route as Thursday, minus tacking one mile at the end, for just over 6 for the day. Good pace, easy, and the weather was cold and wet.
6 miles
730ish pace
6 miles
730ish pace
Thursday, November 4, 2010
Getting Chilly
While Tuesday's run was the first where it was noticable cool until I was warmed up about a mile or so in, today was the first run that required long sleeves! It was in the low 50s if not already in the high 40s when I set out, and I was definitly cold until about a mile in. Never got warm in the dry fit long sleeve top - and that being said, the weather was perfect for running...once you get comfortable.
It seems like the last few times I've set out to run I start to pysch myself out the first mile or so with thoughts of "I rather be doing something else", "this is going to take too long" "I don't want to keep doing boring runs!" and other such negative vibes. However once I get going, I'm glad I'm out there doing it - and sometimes, like today, I end up tacking on more miles that I planned just because I want to keep going! The thing about running is you have to sometimes just get yourself out there and be patient. Thinking about how long you have to go, how longs its going to take, and other such things can weigh you down - but hardly ever, at least in my case, do I regret it once I'm in the middle of it, if only even at the end of the run.
These temperatures, while to me seem a little unseasonal given this early in November, are some of the best conditions to run. Today I averaged maybe my quicest run, while at an effort that was entirely natural for the called upon routine day. But, with it being 2 days out until my Half Marathon race, I definitly am "training through" whereas most times before a race you want to take off or do the minimal amount two days prior to race day. As Thunder Road is the goal, I'm treating the Half Saturday as a training run, and not sacraficing valuable days of training for the upcoming 13.1 this weekend.
Time: 54.30
Miles: 7.35
Pace: 7.24
It seems like the last few times I've set out to run I start to pysch myself out the first mile or so with thoughts of "I rather be doing something else", "this is going to take too long" "I don't want to keep doing boring runs!" and other such negative vibes. However once I get going, I'm glad I'm out there doing it - and sometimes, like today, I end up tacking on more miles that I planned just because I want to keep going! The thing about running is you have to sometimes just get yourself out there and be patient. Thinking about how long you have to go, how longs its going to take, and other such things can weigh you down - but hardly ever, at least in my case, do I regret it once I'm in the middle of it, if only even at the end of the run.
These temperatures, while to me seem a little unseasonal given this early in November, are some of the best conditions to run. Today I averaged maybe my quicest run, while at an effort that was entirely natural for the called upon routine day. But, with it being 2 days out until my Half Marathon race, I definitly am "training through" whereas most times before a race you want to take off or do the minimal amount two days prior to race day. As Thunder Road is the goal, I'm treating the Half Saturday as a training run, and not sacraficing valuable days of training for the upcoming 13.1 this weekend.
Time: 54.30
Miles: 7.35
Pace: 7.24
Monday, October 11, 2010
back on the saddle
The homecoming weekend put a little damper in my consistent training, but with the marathon still 2 months away, I figured it might have served as a nice little break for the legs. Speaking of legs, they felt pretty fresh (no surprises there), but they did feel a little more sensitive (shins and knees) than usual. I think it might be time for me to hang up the old Pegasus and start using my new pair for every run going forward. The route was pretty hilly, but I still managed around a 7:30 pace for just under 6.5 miles.
Miles: 6.4
Time: 48.08
Pace: 7:31
Miles: 6.4
Time: 48.08
Pace: 7:31
Sunday, September 26, 2010
Cool wet weather was welcomed!
Time: 1.35.16
Miles: 13
Pace: 7.20
What a wonderful run. Just when I was getting a little discouraged with the runs, I can only feel that a break from the heat attributes to better runs (faster) more than I realized. Didn't make it out to McAlpine, so I chose to run all around the neighborhoods to log 13 for the day. Immediatly, as I came through the first mile in 7.34, I could tell that the run was going to be pretty good. With overcast cools skies, and a steady mist/sprinkle for the first half of the run, the weather was more than ideal for a quality long run. Feeling comfortable from the get go - and being that I wasn't running my longest run - I decided to hang on to the natural pace for the first 9 miles. With 4 miles to go, I had enough in the tank to try and pick it up for the last 4, and was able to average 6.56 pace for those last miles. The effort to get under 7 wasn't all out - maybe 85%, so I was upbeat at where my training has gotten to this point.
Miles: 13
Pace: 7.20
What a wonderful run. Just when I was getting a little discouraged with the runs, I can only feel that a break from the heat attributes to better runs (faster) more than I realized. Didn't make it out to McAlpine, so I chose to run all around the neighborhoods to log 13 for the day. Immediatly, as I came through the first mile in 7.34, I could tell that the run was going to be pretty good. With overcast cools skies, and a steady mist/sprinkle for the first half of the run, the weather was more than ideal for a quality long run. Feeling comfortable from the get go - and being that I wasn't running my longest run - I decided to hang on to the natural pace for the first 9 miles. With 4 miles to go, I had enough in the tank to try and pick it up for the last 4, and was able to average 6.56 pace for those last miles. The effort to get under 7 wasn't all out - maybe 85%, so I was upbeat at where my training has gotten to this point.
Thursday, September 16, 2010
Junk Food run
Managed to run, despite McDonalds for Breakfast at the airport, Budweisers on the plane coming home, and Wedney's for Lunch after we were home. Total trash in take. Still, went out to try and run 6-7 and finished with about 5 miles. Ran around Starmont behind us, and just slogged it through in well over 8 min pace.
Time: 39.15
Miles: 5~
Time: 39.15
Miles: 5~
Wednesday, January 6, 2010
getting it done
Miles: 7
Time: 52:53
Pace: 7:34
Hard to say how the "progress" has been the last few weeks. On the one hand, the 7 mile runs have become manageble from a day to day standpoint - but what leaves me guessing is how my pace has been on these runs. What could be adding to this is maybe my lack of proper eating. I've felt low on fuel the last few runs and think that I need to start snacking in the afternoon before my runs which are useually aroudnu 5pm. I'm also going to start taking a protien shake afterwards, which I started after this run.
This was another freezing cold run, and having David along for this one in my neighborhood, I took into account his perspective that the neighborhoods arounud my house which we ran, were quite hilly. We started off a little quick, then I tried to hang out and was toughing it out during the majority of the run, then I found a second wind and was able to close the run strong - otherwise it could have been a pretty slow pace.
Time: 52:53
Pace: 7:34
Hard to say how the "progress" has been the last few weeks. On the one hand, the 7 mile runs have become manageble from a day to day standpoint - but what leaves me guessing is how my pace has been on these runs. What could be adding to this is maybe my lack of proper eating. I've felt low on fuel the last few runs and think that I need to start snacking in the afternoon before my runs which are useually aroudnu 5pm. I'm also going to start taking a protien shake afterwards, which I started after this run.
This was another freezing cold run, and having David along for this one in my neighborhood, I took into account his perspective that the neighborhoods arounud my house which we ran, were quite hilly. We started off a little quick, then I tried to hang out and was toughing it out during the majority of the run, then I found a second wind and was able to close the run strong - otherwise it could have been a pretty slow pace.
Wednesday, December 30, 2009
exploring the territory
The runs started out as 4 mile loops around Montclair - the neighborhood bordered by Archdale, Tyvola, Park, and South Blvd. They progressed to 6-7 mile loops venturing into Madison Park, the neighborhood to the North across Tyvola. Today I needed some new scenery, so I decided to cross Archdale and run into Starmount.
My legs felt kind of dead...not hurting, just not real responsive to anything quick for almost the entire run. Running in new territory always kind of throws me off on my internal map, so I feel like the run is taking longer than normal. Around mile 5 I was feeling like I should be done, also my legs were feeling like they were about ready to call it a day. Since I wasn't hurting though, I pushed on - and the last mile I forced the pace...which wasn't saying much since for 6 miles I was running close to 750-8 min pace. I closed solidly, and was glad I logged 7.4 for the day.
One thing about Starmount is that it is hillier than MontClair. I enjoyed that part of it. I only ran around about half of it, so there is more roads to blaze later on.
Miles: 7.4
Time: 58 mins
Pace: 7.50
My legs felt kind of dead...not hurting, just not real responsive to anything quick for almost the entire run. Running in new territory always kind of throws me off on my internal map, so I feel like the run is taking longer than normal. Around mile 5 I was feeling like I should be done, also my legs were feeling like they were about ready to call it a day. Since I wasn't hurting though, I pushed on - and the last mile I forced the pace...which wasn't saying much since for 6 miles I was running close to 750-8 min pace. I closed solidly, and was glad I logged 7.4 for the day.
One thing about Starmount is that it is hillier than MontClair. I enjoyed that part of it. I only ran around about half of it, so there is more roads to blaze later on.
Miles: 7.4
Time: 58 mins
Pace: 7.50
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