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...
Showing posts with label david. Show all posts
Showing posts with label david. Show all posts
Thursday, March 8, 2012
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
http://connect.garmin.com/activity/149093901
Week in Review: 24 miles on 3 days. One medium slow, one short, and one long at medium pace
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
http://connect.garmin.com/activity/149093901
Week in Review: 24 miles on 3 days. One medium slow, one short, and one long at medium pace
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.
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
Saturday, December 31, 2011
2011 was a return to consistency as a runner
Hey followers. Here's to 2011: It was a tough year, with the loss of my Grandpa and Dad, but also one that was blessed, with the birth of my daughter, Avery.
Running wise, I ran more this year since the days I was competeting year round, which would have last been 2004. With the Grand Prix series keeping me motivated all year, along with Thunder Road Marathon, I have enjoyed some great fitness these past 12 months.
I'm looking forward to Boston in 2012, and beyond that - I'm not real sure what lays ahead.
Since my last post I have had 8 runs, since Dec. 5th.
Tue 12/6: 6.38 miles, 7:19 pace. Solo
Thur 12/8: 4.12 miles, 8:24 pace. Stroller
Sat 12/10: 6.96 miles, 7:16 pace. Solo
Fri 12/16: 4 miles, 7:39 pace. Solo
Mon 12/19: 6.51, 7.44 pace. w/David
Fri 12/23: 4.46, 8.45 pace. Stroller
Mon 12/26: 4 miles, 8.08 pace. BeechMtn
Thu 12/29: 1.4 miles, 7:16 pace. Solo
No long runs or workouts, just runs ranging from 1-7 miles. I have taken Avery with me more lately in the jogging stroller, and that keeps the paces above 8. And the times I'm off alone, or with David, I have been comfortable clicking low 7's and some high 6's. (ppm). I had a nice run up part of Beech Mtn. the day after Christmas, and that brought me to a 9+ min mile.
I'm glad I haven't totally stopped running, and that my legs are in posistion to handle more running come 2012 when I start training for Boston.
Today, last run of the year, with David we ran:
6.57 miles
7:45 pace
50:55 time
Legs felt a little sluggish, but the ran was enjoyable as it was just a chill sort of run. Beautiful weather.
Running wise, I ran more this year since the days I was competeting year round, which would have last been 2004. With the Grand Prix series keeping me motivated all year, along with Thunder Road Marathon, I have enjoyed some great fitness these past 12 months.
I'm looking forward to Boston in 2012, and beyond that - I'm not real sure what lays ahead.
Since my last post I have had 8 runs, since Dec. 5th.
Tue 12/6: 6.38 miles, 7:19 pace. Solo
Thur 12/8: 4.12 miles, 8:24 pace. Stroller
Sat 12/10: 6.96 miles, 7:16 pace. Solo
Fri 12/16: 4 miles, 7:39 pace. Solo
Mon 12/19: 6.51, 7.44 pace. w/David
Fri 12/23: 4.46, 8.45 pace. Stroller
Mon 12/26: 4 miles, 8.08 pace. BeechMtn
Thu 12/29: 1.4 miles, 7:16 pace. Solo
No long runs or workouts, just runs ranging from 1-7 miles. I have taken Avery with me more lately in the jogging stroller, and that keeps the paces above 8. And the times I'm off alone, or with David, I have been comfortable clicking low 7's and some high 6's. (ppm). I had a nice run up part of Beech Mtn. the day after Christmas, and that brought me to a 9+ min mile.
I'm glad I haven't totally stopped running, and that my legs are in posistion to handle more running come 2012 when I start training for Boston.
Today, last run of the year, with David we ran:
6.57 miles
7:45 pace
50:55 time
Legs felt a little sluggish, but the ran was enjoyable as it was just a chill sort of run. Beautiful weather.
Tuesday, December 6, 2011
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: ?
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: ?
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, October 21, 2011
old stomping grounds
This is the meat of the entry
In college, I never needed to run this far. Now, I have run both sections of Moses Cone carriage trails, but not both in the same run. Today, David and I attempted it with success.
We parked at Trout Lake Friday afternoon at 3pm on the dot, and set off for our 20 mile run.
Nicknames for parts of the trail back in college have stuck, and that is how I still refer to the different sections.
The run was beautiful, and such a treat. My legs cooperated for the most part, and I was able to get it all almost done. The last couple miles were kind of a slow death march, but I managed to keep running. When we got to the car, we were just over 19 miles, and I decided I was finished. I know I set out for 20, and came up short, but less than a mile with the work I had just completed, I was content to call it a day.
This run served as a great trail for hill training, strength, endurance, turnover, and mental toughness. Click the link above to see the garmin splits and elevation to get an idea.
19.08 miles
2:26:53 time
7:42 pace
tremendous eleavation
Miles for week: 49.39 (wanted to run Sunday, as that was the plan, in order to hit my highest mileage- but App State Homecoming got the better of me.)
In college, I never needed to run this far. Now, I have run both sections of Moses Cone carriage trails, but not both in the same run. Today, David and I attempted it with success.
We parked at Trout Lake Friday afternoon at 3pm on the dot, and set off for our 20 mile run.
Nicknames for parts of the trail back in college have stuck, and that is how I still refer to the different sections.
The run was beautiful, and such a treat. My legs cooperated for the most part, and I was able to get it all almost done. The last couple miles were kind of a slow death march, but I managed to keep running. When we got to the car, we were just over 19 miles, and I decided I was finished. I know I set out for 20, and came up short, but less than a mile with the work I had just completed, I was content to call it a day.
This run served as a great trail for hill training, strength, endurance, turnover, and mental toughness. Click the link above to see the garmin splits and elevation to get an idea.
19.08 miles
2:26:53 time
7:42 pace
tremendous eleavation
Miles for week: 49.39 (wanted to run Sunday, as that was the plan, in order to hit my highest mileage- but App State Homecoming got the better of me.)
Thursday, October 20, 2011
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
Miles 5.16
Time: 39:43
Pace: 7:42
Thursday, October 13, 2011
maxed out - need rest
just so when i look back and read this later, I will know how I felt during this stage of my running: not since college have my legs felt this tired. I'm in great need of a day off. Thankfully, Friday will be that day. As I have mentioned before, increased mileage, less days off, more workouts with races in a short span (8 mile tempo,15k,8mile tempo within 8 days), have all lead me to absolutley feeling tapped out.
Hoping I can get through my 18 miler Saturday, then just need to focus on one more solid week of training.
but today's run, here are the stats:
8.46 miles, 7:53 ppm
Hoping I can get through my 18 miler Saturday, then just need to focus on one more solid week of training.
but today's run, here are the stats:
8.46 miles, 7:53 ppm
Tuesday, October 11, 2011
hard training
Monday (10/10) set out to run 7 miles, easy - but how slow it would be I didn't expect. Perhaps my slowest run of the year. My legs were just trash. But I got the miles in.
miles: 6.92, 8:12 ppm
Tuesday (10/11) - another TEMPO RUN. after a 1 mile warm up, set off down Seneca with David where we "eased" into the quicker stride. A little faster than the beginning of last week's tempo, but not too quick. Dropped the pace the next few miles consecutively as we made our way around the Booty Loop. After 4 miles I was starting to feel it, and from here on in it became of battle of mental toughness. My legs didn't feel fully recovered after last weeks tempo and race, so here I was fighting to stay on pace. I actually dropped a quick 6th mile, but the 7th mile I really slowed down. The course was much flatter than last weeks, but I felt like I was really pushing myself harder. I was running pretty much solo after 4 miles, after David pulled away. Even though I felt like I was slow, my splits were not too bad. The last mile I dug down real deep and started to catch David, and so I focused on finished as best I could. Was happy to see I just got under 6 mins! Not terribly disappointed from the day's effort at all, and know that I have just a week and a half of crunch time before I begin my taper. Check out the Tempo miles splits and course here!
faster tempo than last week, despite tired legs: 6:30 ppm, (52.00 mins), 8 miles, 5:59 8th mile.
miles for day: 10.5
miles: 6.92, 8:12 ppm
Tuesday (10/11) - another TEMPO RUN. after a 1 mile warm up, set off down Seneca with David where we "eased" into the quicker stride. A little faster than the beginning of last week's tempo, but not too quick. Dropped the pace the next few miles consecutively as we made our way around the Booty Loop. After 4 miles I was starting to feel it, and from here on in it became of battle of mental toughness. My legs didn't feel fully recovered after last weeks tempo and race, so here I was fighting to stay on pace. I actually dropped a quick 6th mile, but the 7th mile I really slowed down. The course was much flatter than last weeks, but I felt like I was really pushing myself harder. I was running pretty much solo after 4 miles, after David pulled away. Even though I felt like I was slow, my splits were not too bad. The last mile I dug down real deep and started to catch David, and so I focused on finished as best I could. Was happy to see I just got under 6 mins! Not terribly disappointed from the day's effort at all, and know that I have just a week and a half of crunch time before I begin my taper. Check out the Tempo miles splits and course here!
faster tempo than last week, despite tired legs: 6:30 ppm, (52.00 mins), 8 miles, 5:59 8th mile.
miles for day: 10.5
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
Wednesday, August 31, 2011
Start of distance oriented work-outs
David is reading Advanced Marathoning right now, and when he and I both came up with the same type of workout independently, I felt good about my instints! haha . .. no, but I wanted to do some sort of semi long run with some tempo miles incorporated in there, and he read a workout that was right up that alley. We decided on tackling a 9 mile run, with 4 miles in the middle at 15k pace.
He has never run a 15k before, and I have only ran one. Last year, I was at 6:15 pace and was probably in a little bit better shape at that point, so we settled on 6:20-30, just to keep it flexible.
Warmed up 3 mile just under 8 min pace (first time in a few days my legs were feeling a little beat up, so this was actually tough). I was a little worried about hitting the target times, but I was ready nonetheless. We decided we would go 6:30 for the first and try and work our way down.
Taking off down Little Sugar Creek Greenway towards Freedom Park, we hit 6:36 for the first mile. Didn't feel too bad. Mile 2 stayed flat, and we hit 6:29. We started going up the booty loop, and climbed uphill for 3/4 a mile, but fought hard and split 6:26. The 4th mile we were just straight shooting down towards Selwyn Pub, and we hit a 6.01. Not bad. After the third mile hill and push, I wanted to negative split and was thinking be in the 6:10-15 range, but alas it was a little quicker.
Cool down ended up being a little longer than expected, but that is okay.
Miles: 9.6
Total time: 1.10.34
4 mile workout: 25.33 (6.23 pace)
He has never run a 15k before, and I have only ran one. Last year, I was at 6:15 pace and was probably in a little bit better shape at that point, so we settled on 6:20-30, just to keep it flexible.
Warmed up 3 mile just under 8 min pace (first time in a few days my legs were feeling a little beat up, so this was actually tough). I was a little worried about hitting the target times, but I was ready nonetheless. We decided we would go 6:30 for the first and try and work our way down.
Taking off down Little Sugar Creek Greenway towards Freedom Park, we hit 6:36 for the first mile. Didn't feel too bad. Mile 2 stayed flat, and we hit 6:29. We started going up the booty loop, and climbed uphill for 3/4 a mile, but fought hard and split 6:26. The 4th mile we were just straight shooting down towards Selwyn Pub, and we hit a 6.01. Not bad. After the third mile hill and push, I wanted to negative split and was thinking be in the 6:10-15 range, but alas it was a little quicker.
Cool down ended up being a little longer than expected, but that is okay.
Miles: 9.6
Total time: 1.10.34
4 mile workout: 25.33 (6.23 pace)
Sunday, August 28, 2011
a very positive 10 miler
http://connect.garmin.com/activity/110291365
One would think the pace would not be this fast after a race the preceeding day. Yet, running is funny sometimes like that. I'm sure the weather had a LOT to do with it. Low humidity and dew point, and high 60's on the thermomitor.
Hadn't run at McMullen in a while, and it was packed. Just a nice 5 mile out and back. Decline on the long run, as the last 3 weeks were a build up. Next Sunday back to the low teens.
The cool thing too is that the pace was conversational, and we were totally in control the whole run. After the first mile we were warmed up, and just started clicking off 7:10's and faster naturally.
splits: 742, 717, 710, 710, 656, 705, 712, 656, 705, 658
Miles: 10
Time: 1.11.37
Pace: 709
One would think the pace would not be this fast after a race the preceeding day. Yet, running is funny sometimes like that. I'm sure the weather had a LOT to do with it. Low humidity and dew point, and high 60's on the thermomitor.
Hadn't run at McMullen in a while, and it was packed. Just a nice 5 mile out and back. Decline on the long run, as the last 3 weeks were a build up. Next Sunday back to the low teens.
The cool thing too is that the pace was conversational, and we were totally in control the whole run. After the first mile we were warmed up, and just started clicking off 7:10's and faster naturally.
splits: 742, 717, 710, 710, 656, 705, 712, 656, 705, 658
Miles: 10
Time: 1.11.37
Pace: 709
Saturday, August 27, 2011
Race Recap: Greek Fest 5k
Good morning blog readers. Allow me to give you the story of the Greek Fest 5k...
This being my first ever full season of Run For Your Life's Grand Prix series, I can say that just getting through the season healthy is nice, but I had visions of myself breaking the 17 min mark back when I signed up in late winter. With two 4 mile races, the rest of the events have been comprizsed of 5k's. And I can say that the 5k's have been a struggle for me. I have run the 4 mile races at paces better than the 5ks, and just haven't had a good 5k all season. That all being said, I was really geared up to finish the last 5k (This Greek Fest) on a high note. Of course, given my race times this year, sub 17 was out the window as far as goal, but sub 18 was definitly something I wanted to accomplish, along with just competing against the field.
Since the last 5k nightmare, I have put in 3 good weeks of training. I am proud that I stuck to my plan, and stayed focused. I did 3 long runs every sunday morning with company in the morning; accomplished my work outs for the week; and hit my weekly mileage goals.
Now time to race. With the work being done, I needed to make sure I came up with the mental preparation that would allow me to squeez all the juice I could from the lemon. Noticing that I have done much worse when going out too hard the first mile (Blue Pts, Skyline, Twilight) and better when I went the first mile conservativly (Great Harvest, RFYC) I decided I would stay comfortable, and use David as a gauge whereby I would keep him in front of me to make sure I stayed in control. After that, I would try and negative split the second mile, and then give it all the last mile.
The week up to this race, I was in L.A. and didn't get back home until Friday night. Now, this was to be an Easy Week, as I was trying to really be rested after 2 solid weeks of high intensity/volume training, so with me missing my runs Thursday AND Friday I was sort of okay with it, although I would have liked to had a shakeout run one of those days. Along with that, the jet lag had me a little worried, as my body clock would feel like 3:30am when I needed to wake up for the race, since I was adjusting back to East Coast time from Pacific Time.
Pre race dinner: pizza...no complaints there. Pretty good nights sleep night be fore, can't complain. So the gun goes off...
I feel relaxed as I start off on the race, and happily find David up in front and from here just try and settle in. I felt way in the back, but I was sticking to the plan and would trust I would be passing a lot of these people in the not too distant future. The first mile felt more relaxed like I wanted, but I can't say I was exactly ready to hit it hard once I started on mile 2. My split was maybe still 5-10 seconds faster than I wanted, but it wasn't too bad. During mile two I tried to press the gas, but felt like I was just maintaining. However, I didn't feel like I was slowing at all, and still felt in control. Perhaps I fell asleep a little at the wheel, but David stayed equal distance ahead, and I was just trying to keep it that way until I made a final push. Also, I wanted to see what my second mile split was, before I set off too soon. Since I didn't feel as good as I wanted here, I was focusing on not loosing ground.
mile two was slower, but still not bad, and I started to really gain focus here. I recalled the workouts I have done and tried to get up on my toes more and work on my turnover. My areobic capacity is large, and I felt no trouble breathing. I did feel a little faster than my other 5ks here, but still never felt like I tapped into that next gear, which I still remember so well from my highschool and college days (the kind of gear where you start knocking off sub 5:30 miles). Anyway, I started to reel people in, and David came back to me some, but I could tell he was having a good race too and was fighting hard. The course turned us up East Blvd, and I could see the finish. See, yes, but it was very far away. Kind of a mirage, as you start to instinctivly pick it up, but then realize damn it's far away...I passed a few more people, but couldn't catch David, and tried to hold off the recent passings I just had done. As I saw the clock tick up as I approached, I dug deep and realized I was very close to accomplishing my time goal.
Okay, so, not a bad race, and it looks like the training paid off. Wasn't able to catch my friend/competitor, but was at least satisfied to end these dreadful 5ks with this performance. Very happy about the last 2 races on the circuit: a 10k then a 15k! Let the training continue...
Splits: 5.44, 5.50 (11.34), 5.43 (17.17), .40 (maybe a shade long?) = 17.57
2011 5k PR and 45 sec improvment from race 3 weeks ago.
This being my first ever full season of Run For Your Life's Grand Prix series, I can say that just getting through the season healthy is nice, but I had visions of myself breaking the 17 min mark back when I signed up in late winter. With two 4 mile races, the rest of the events have been comprizsed of 5k's. And I can say that the 5k's have been a struggle for me. I have run the 4 mile races at paces better than the 5ks, and just haven't had a good 5k all season. That all being said, I was really geared up to finish the last 5k (This Greek Fest) on a high note. Of course, given my race times this year, sub 17 was out the window as far as goal, but sub 18 was definitly something I wanted to accomplish, along with just competing against the field.
Since the last 5k nightmare, I have put in 3 good weeks of training. I am proud that I stuck to my plan, and stayed focused. I did 3 long runs every sunday morning with company in the morning; accomplished my work outs for the week; and hit my weekly mileage goals.
Now time to race. With the work being done, I needed to make sure I came up with the mental preparation that would allow me to squeez all the juice I could from the lemon. Noticing that I have done much worse when going out too hard the first mile (Blue Pts, Skyline, Twilight) and better when I went the first mile conservativly (Great Harvest, RFYC) I decided I would stay comfortable, and use David as a gauge whereby I would keep him in front of me to make sure I stayed in control. After that, I would try and negative split the second mile, and then give it all the last mile.
The week up to this race, I was in L.A. and didn't get back home until Friday night. Now, this was to be an Easy Week, as I was trying to really be rested after 2 solid weeks of high intensity/volume training, so with me missing my runs Thursday AND Friday I was sort of okay with it, although I would have liked to had a shakeout run one of those days. Along with that, the jet lag had me a little worried, as my body clock would feel like 3:30am when I needed to wake up for the race, since I was adjusting back to East Coast time from Pacific Time.
Pre race dinner: pizza...no complaints there. Pretty good nights sleep night be fore, can't complain. So the gun goes off...
I feel relaxed as I start off on the race, and happily find David up in front and from here just try and settle in. I felt way in the back, but I was sticking to the plan and would trust I would be passing a lot of these people in the not too distant future. The first mile felt more relaxed like I wanted, but I can't say I was exactly ready to hit it hard once I started on mile 2. My split was maybe still 5-10 seconds faster than I wanted, but it wasn't too bad. During mile two I tried to press the gas, but felt like I was just maintaining. However, I didn't feel like I was slowing at all, and still felt in control. Perhaps I fell asleep a little at the wheel, but David stayed equal distance ahead, and I was just trying to keep it that way until I made a final push. Also, I wanted to see what my second mile split was, before I set off too soon. Since I didn't feel as good as I wanted here, I was focusing on not loosing ground.
mile two was slower, but still not bad, and I started to really gain focus here. I recalled the workouts I have done and tried to get up on my toes more and work on my turnover. My areobic capacity is large, and I felt no trouble breathing. I did feel a little faster than my other 5ks here, but still never felt like I tapped into that next gear, which I still remember so well from my highschool and college days (the kind of gear where you start knocking off sub 5:30 miles). Anyway, I started to reel people in, and David came back to me some, but I could tell he was having a good race too and was fighting hard. The course turned us up East Blvd, and I could see the finish. See, yes, but it was very far away. Kind of a mirage, as you start to instinctivly pick it up, but then realize damn it's far away...I passed a few more people, but couldn't catch David, and tried to hold off the recent passings I just had done. As I saw the clock tick up as I approached, I dug deep and realized I was very close to accomplishing my time goal.
Okay, so, not a bad race, and it looks like the training paid off. Wasn't able to catch my friend/competitor, but was at least satisfied to end these dreadful 5ks with this performance. Very happy about the last 2 races on the circuit: a 10k then a 15k! Let the training continue...
Splits: 5.44, 5.50 (11.34), 5.43 (17.17), .40 (maybe a shade long?) = 17.57
2011 5k PR and 45 sec improvment from race 3 weeks ago.
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
Sunday, August 7, 2011
good morning!
Coming off my new motivation to get the work done so I can see results, I meet David and Mike Mitchell at Old Bell at 8am (early for me!) to get in a long run. David was going longer, so he had done some running as I pulled in, and Mike, he and I took off down the trail. My legs weren't sore, just a little tired, but actually despite all things they felt pretty dang good. As we got going I found a nice rythm. Mike peeled off to begin his long run tempo, and David and I plodded along. Half way through the sun got pretty bright, and the humidity was taking it's toll, but I'm used to it. David finished, and I still had to tack on a mile to get in 10 for the day.
It was nice to hit double digits, and my legs responded nicely. I could have gone faster, but I stayed conservative and let the pace come easily and naturally, as David and I conversed.
Miles: 10
Time: 1.16.05
Pace: 7.40-45
Week: 5 days, 31 miles (pleased)next week's goal, build...35+
It was nice to hit double digits, and my legs responded nicely. I could have gone faster, but I stayed conservative and let the pace come easily and naturally, as David and I conversed.
Miles: 10
Time: 1.16.05
Pace: 7.40-45
Week: 5 days, 31 miles (pleased)next week's goal, build...35+
Monday, July 25, 2011
slime on your body after
started off in the low 720's and dropped it down to sub 7 the last couple miles. Managed a nice clip, and averaged 7.13 PacePerMile(PPM). Enjoyed the company of Mitchell and David.
Legs were able to do it without much trouble, but it wasn't a total easy run.
Weather wasn't as hot as its been, and by that i mean it was like low 90s and not high 90s.
Miles: 6
Time: 43.20
Pace: 7.13
Legs were able to do it without much trouble, but it wasn't a total easy run.
Weather wasn't as hot as its been, and by that i mean it was like low 90s and not high 90s.
Miles: 6
Time: 43.20
Pace: 7.13
Thursday, July 21, 2011
HOT HOT HOT track workout
had to modify it. Original plan: 1000, 1000, 800, 800, 600, 600, 400, 400.
What we did: 1000x2, 800x2, 400x2, 200x2
Jogged over to Marion Diehl track from home and tacked on a little bit to get me about a mile warm up. honestly i didn't care about the warm up. It was 110 heat index and i was dreading just being outside this time of day ( we were doing this right after work at 5:30pm!).
anyway the first 1000 felt okay, then we just took a 200m jog and went right into the next 1000 to knock it out. we needed rest after that, and got through the 800s but we were feeling it bad after the second one. Here we decided, in order to not die, that we would go into the 400s. Anything after a lap at this point was torture. We were able to do that, but on the second 400, we knew we only had 200's left - and that wasn't so bad an idea as we really wanted to work on pure speed anyway.
We finished (David B. and I) and sweated pounds of water. It was wild.
Splits: 3.39, 3.42; 2.53, 2.59; 1.22, 1.28; 35, 30.
because my watch sucks, i don't have the rest splits. apparently it didn't save the whole run, but I remember the intervals as listed above.
Miles for day: 5.5
What we did: 1000x2, 800x2, 400x2, 200x2
Jogged over to Marion Diehl track from home and tacked on a little bit to get me about a mile warm up. honestly i didn't care about the warm up. It was 110 heat index and i was dreading just being outside this time of day ( we were doing this right after work at 5:30pm!).
anyway the first 1000 felt okay, then we just took a 200m jog and went right into the next 1000 to knock it out. we needed rest after that, and got through the 800s but we were feeling it bad after the second one. Here we decided, in order to not die, that we would go into the 400s. Anything after a lap at this point was torture. We were able to do that, but on the second 400, we knew we only had 200's left - and that wasn't so bad an idea as we really wanted to work on pure speed anyway.
We finished (David B. and I) and sweated pounds of water. It was wild.
Splits: 3.39, 3.42; 2.53, 2.59; 1.22, 1.28; 35, 30.
because my watch sucks, i don't have the rest splits. apparently it didn't save the whole run, but I remember the intervals as listed above.
Miles for day: 5.5
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