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

night comes early

Hit the door in the dark cold air, and found myself for the first time in a long while running in the night. It was brisk outside, so my pace was a little quick in the beginning. Felt fresh though and kept it comfortable and easy. Just a little jaunt to keep the legs from getting rusty, while at the same time, getting them preserved for the race!

Miles: 4
Pace: 7.26

balboa lake squeez run, Cali

After getting fueled up on my favorite fast food, In -N- Out Burger, I arrived at my last appointment early and threw on my running clothes in the car and stepped out to the trails around Balboa Lake, which is up in the Valley of L.A.

Unfortunatly, I only had time for just over 3 miles, but that was better than the alternative of nothing!

Ran in my LunarRacers, which I will be wearing for Thunder Road. They felt good, and so did my legs.

Pace was comfortable and weather was great.

3.36 miles

http://connect.garmin.com/activity/127251887

regular run

Another day, and my legs were feeling good still. Went shorter, but no problems, and run was enjoyable. Started off in the high 7's and ended in the low 7's for a nice pace to round out the run. Ran from home to David's, did a loop, then back home.

Miles: 4.8
Time: 36.23
Pace: 7.32

Friday feeling fatigued

Today was supposed to be short and easy, but it was really slow and short. I was aiming to do 4 miles, but settled for probably just under 3.5. Basically I just cut my standard 4 mile loop short. Maybe it was the Beast Ice I had an hour before, but I think it really was being over tired from not enough sleep at night, thanks to the baby. Not a complaint, the baby is worth it!

miles: 3.5
time: 26 min
pace: 7.55

fatigued (sp?)

a little sick, hungover, tired, and you get a

19.49 time duration of a run that was about

2.5 miles in length.

back at it

Nice long weekend with no running, so the run felt a little longer than it should have, given my rust. Easy 4 no problems...it was hot though!

Miles: 4
Time: 31
Pace: 7.45

Hot New Shoes

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




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

Miles: 4
Time: 31 mins
Pace: 7.45

Great Harvest Preview run with Oelz and Brinkley

garmin

Miles: 4

mentally stale

two days off really did help the legs, but I have to admit I wasn't really thrilled about the run. Felt kind of like a chore. Anyway, I ended up doing 4.5 miles. I kind of left a plan off the table for this run, kind of explaining my non-chalance for the activity itself. So I settled at 4.5 miles. I want to hit 30 miles this week, but I am going to be in San Antonio Wed-Fri so we'll see. Definitly want to get 10 miles in this weekend, and some sort of workout. Track maybe?

Miles: 4.5
Time: 35.19
Pace: 7.51

5 days in a row!

Miles: 3
Time: 23:33
Pace: 7:50

First time I have run 5 days in a row since Oct 23-27, 2010. WOW! I'm focused on breaking 30 miles this week, and keeping my sights set on really getting better.

This was just an easy shake out run. My streak probably will end today, as I'm planning on going to the Bobcats game tomorrow night after work...and I'm happy with a 5 day streak with where I'm at.

a tight 4

Just a lite 4 mile run arounud the neighborhood to shake things out.

Time: 30.17

Easy 5

After a couple days overnight in the Dallas, TX area - I arrived home and cut the grass, visited with the wife and baby, and set out to get in an easy 5 miles. My legs were fully recovered from the 9 on Monday, and I remember that this was a pretty run of the mill .... run.

Miles: 5
Time: ? (Deleted from my watch)
Pace: ?

almost sweatin' weather!

Charlotte was alive and outside as I ran around noon on this mid 70's day (and climbing!). I ran from home out to the H-Town park/greenway, and did the normal "8" mile route - probably closer to 7.75mi. Anyway, this run was a trot from the get go. north of 8 mins for the first mile, and just wore it and went with it to the end. I felt dehydrated from some drinking on Saturday night, and not very well fueld up from the brief morning I was out of bed before I laced em up. Anyway, I was able to complete the task, and not have the beautiful weather be lost on the slow affair.

Miles: >8
Time: 1.03.13
Pace: 8.05

fizzeling at the end

Distance: 5
Time: ~ 37
Splits: 7:12, 7:18, 7:49, 7:28, 8:04

Out and back down Colchester and then back up - why the 3rd mile was slow. Such a hilly run, but the last mile I was just dead so let my legs dictate the slow need.

recovery/prep miles

Distance: 4 miles
Time: 29:15
Pace: 7:19

The pace was a little quicker because I threw in a few surges to get the legs going in preparation for Saturday's race. Wanted to feel fast, while also shake the legs out from the track workout the other day. Legs feeling pretty good.

lite run in the sun

beautiful blue skys, and super bowl buzz in the air. After coffee, waffle, yogurt, cereal, and some morning reading, I completed a nice little 4 mile run. Did the standard 4 mile loop around Montclair, and my legs felt real good after a couple miles once some of the lactic acid went away.

miles: 4
Time: 30.13
Pace: 7.33

twenty min min

When I see something or hear something more than once, there is a better chance that it holds water. I've heard from my friend/old teammate, who is the current coach at USCUpstate, that if you are going to run - at least make it 20 minutes. The most recent issue of Runner's World had an article stating that 20 minutes seems to be the magic number to clear your mind and exercise your cardiovascular system.

As I felt somewhat under the weather yesterday at work, I was debating on taking the day off. But, thinking about the 20 minute rule, I figured that 20 minutes might actually help out my body. Also, it was the warmest day of the week (low 50s) so I wanted to take advantage.

Nice run and felt good during it. Nice to get another day on the books.
Also, I definitly felt back to normal afterwards.

Time: 20:17
Miles: ~2.5

stronger

Having run last Fri-Sun, I was pumped up to get a few good runs in during this week and keep this train moving. Having endured one of the coldest winters in Charlotte, seeing the temperature in the mid 40's was a little bit of a break. After I got home from work, around 5pm, I shortly thereafter set out for my longest run of 2011. I was going to aim for 35 minutes! What an accomplishment! haha - actually we had company coming over at 6, and since I didn't hit the door till 5:11 I knew I couldn't be out too long. Also, in an effort to try and keep my running going, I don't want to bring on burnout by upping my mileage too much too fast.

Of course, right when I set out for the run it started a light rain. Temps in the mid 40s is fine, but through in percipitation, and it's rather uncomfortable. Still, I knew I would be okay. The rain shifted to a dull mist, and from there on I was fine.

I started the run moving pretty well, probably around 730 pace, and during the slowest part - the middle - I was around 8 mins. I closed my last mile in 7:50. During the run, I found myself thinking about how I want to keep on running throughout the year, so I can hop in a variety of races, and not have to go through a long process of rebuilding.

Even though it's quickly approaching, I am looking to take part in the Winter Flight 8k. Despite not being anywhere near respectable race shape (by my standards), I enjoy the whole experience of a road race...and this is the oldest one in NC. I would love to check that race off my list. Lastly, it would do nothing but keep me in the direction I aim to go for 2011.

Miles: >4.5
Time: 34:48
Pace: ~7:50

mercury rising

The warmest day in a long time, 50 degrees plus prompted me to make it back to back to back, on this "don't call it a come back yet" week. Again, upped the time to ~31 minutes, and stayed in the neighborhood. Felt looser again as I trugged past the 10 minute mark, and felt the ease coming back mentally of being out longer and longer. After the run, with a rejuvenated spirit, I entertained the thought of keeping the running going, and finiding something on the race calendar to keep me motivated.

Miles: ~3.5+
Time: 30.40
Pace: 8+