The week days were solid, so naturally my legs were kind of beat up.
Thursday's workout really let them have it, and I was still feeling the burn 2 days later. Not running Friday didn't help recovery, but I chose to only run 5 days this week.
Ran after golf, in the heat. Compounded tired.
Miles: 6
Time: 43 min
Pace: 8.20
Showing posts with label madison park. Show all posts
Showing posts with label madison park. Show all posts
Saturday, August 13, 2011
Tuesday, July 12, 2011
all this fuss
listen, i have lived in charlotte my whole life (except college), and i've been here before. as a runner since highschool, i've been running in the summer since 99 so i've been here before. yea it's tough, but as long as your properly hydrated it's doable to run in this weather. yea, you have to acclimate to it. you don't want to go run for the first time on july 12th. anyway, my legs felt fresh for the first time since Saturday. Sunday and Yesterday they just didn't have that pop. I started off in the high 7's for mile one, but brought it down to the low 7's for the rest of the run without trying hard. Nice having David Brinkley live .75 miles away from my house now - I ran over to his house and he ran with me for a few miles.
Time: 36.49
miles: 5
pace: 7.15
Time: 36.49
miles: 5
pace: 7.15
Sunday, April 10, 2011
welcome back legs
I waited patiently all week for my legs to recover. Sunday, they responded, and what a very nice run! As I mentioned before, I just wanted to log some easy miles and not do anything quick with having raced the last 3 weekends in a row. You can see below that the runs this week were definitly slow, so once I set off for my long run, I could immediatly tell it was going to be a good day.
With a light lunch down, and the Master's coming on TV soon, I opted to just run from home and knock it out. I ran through Madison Park to Seneca, behind Montford, to the Greenway, up Tranquil, down Selwyn to Park Rd, up Park, then through Huntingtown Farms and back home through Montclair. Of course that route has some hills, and I counted 7 major climbs for the run. My pace started out around 7:40, to 7:30, then on down to the low 20's high teens.
Miles: 10
Time: 1.14.15
Pace: 7.24
So, in recap - I hit 5 days running this week, my first double digit LR of the year, and reached my goal of over 30 miles for the week!
With a light lunch down, and the Master's coming on TV soon, I opted to just run from home and knock it out. I ran through Madison Park to Seneca, behind Montford, to the Greenway, up Tranquil, down Selwyn to Park Rd, up Park, then through Huntingtown Farms and back home through Montclair. Of course that route has some hills, and I counted 7 major climbs for the run. My pace started out around 7:40, to 7:30, then on down to the low 20's high teens.
Miles: 10
Time: 1.14.15
Pace: 7.24
So, in recap - I hit 5 days running this week, my first double digit LR of the year, and reached my goal of over 30 miles for the week!
Tuesday, March 29, 2011
solid 6
Stayed in Montclair, and over in Madison Park - where we avoided the hills of Huntingtown Farms and Starmont. The pace was comfortable and pretty good. Solid run with David.
Time: 44.26
Miles: 6
Pace: 723
Time: 44.26
Miles: 6
Pace: 723
Thursday, February 24, 2011
New starting point
David just closed on his own new house in Madison Park, and we met there for our run this evening. His garmin is still in the shop, but his mapping unviels we ran a 6.25mi route. I kept time for the run, as we did an out - n - back.
We ran to Seneca, crossed it, down wedgewood back to seneca, up park rd, down abby pl, and over to the greenway trail.
Legs felt really great, and such a positive vibe from that, as my last few runs had me sulking about poor proformances. It needs to be noted that I ate more today, had a protein shake after the day before's run, and took a multi vitamin during work. No doubt that stuff helps.
Miles: 6.25
Time: 46.07
Pace: 7.22
We ran to Seneca, crossed it, down wedgewood back to seneca, up park rd, down abby pl, and over to the greenway trail.
Legs felt really great, and such a positive vibe from that, as my last few runs had me sulking about poor proformances. It needs to be noted that I ate more today, had a protein shake after the day before's run, and took a multi vitamin during work. No doubt that stuff helps.
Miles: 6.25
Time: 46.07
Pace: 7.22
Tuesday, November 23, 2010
Bailing Hay
Like Weezy F Baby, and Hova before him - I do these blog posts in one take. Like the former has said "Through the pencil and leak on the sheet of the tablet
In my mind 'cause I don't write ish, 'cause I ain't got time", I pretty much do these with-out rewrites - cuz Like Jigga man "I don’t do too much blogging
I just run the town, I don’t do too much jogging." But despite not blogging a lot or "jogging" a lot, I do run quite a bit. At least during these waves of dedication I seem to not mind undertaking, aka marathon training. And while I've been on these running 'kicks', I've let this blog serve as a glorified running log. The blog is actually perfect for a running log. Anything that is known as "log" should mesh well into a blog. Just natural. But with that, it takes extra time and effort after the run to record my thoughts, times, pace, whatever onto this blank viral pad. Of course, I realize I could utilize such a site that is set up and intended for recording runs, where I would have to do is essentially "paint by number", but on the rare occasion when I simply am not just regeretating numerical facts from the days effort, it's nice to have a little freedom to "freestyle" if you will, about whatever it is I'm typing about. And in this last paragraph - I'm not sure really what that is! One take, baby, one take.
Definitly on runs, being alone and useually not with company or not wearing headphones, and especially at night when there isn't much to look at, I do get the sense I'm shedding stress, and clearing my mind - obvious to the fact when I start thinking about how I might construct my next post. Sometimes I do layout in my head what I'm feeling and what I'm thinking about DURING my run, so I can go back and broadcast those sentiments when they were most true, later. If I didn't sort of capsulate the energy and mood and thoughts of the run in my mind, and notate it so I can recall it later - I would loose the spirit of the moment, which would be easy since I don't really post these entries until the day or so after. If I could type right when I come in the door - they would be most true, but given that I have a life, and like Jay Z and Wayne, I don't do too much blogging or write stuff down - I am blessed with a good memory, and you are cursed to have read two paragraphs or nonsense. I guess what I'm trying to say is true love is blind. (haha)
Recaling on the mental filing the night's run, I remember telling myself from recent runs - runs that have come in the last couple of weeks when I simply feel like I'm doing chores rather than relishing in getting my body fast - I set my mind on auto-pilot and got out the door and didn't think about anything until I was already 100m. from my house. I really didn't want to dwell on the fact it was cold, already dark at 5pm, and raining. Conditions that don't really get your fired up to go put in work. I numbed myself to the frustrations, and knew that soon I would be warmed up and feeling better. That happened just before mile 2, when I realized I was starting to enjoy the exercise. At this point, I was already soaked, but I was clipping off 7:30 miles and starting to appreciate the time alone in the quiet, unwinding from the day. It's over the next mile I started to recall my last few weeks of running, trying and chronical my workouts and regularity with my training. With the marathon only 2.5 weeks away, I was looking for confidence builders that I was going to be ready to go. I know that I have not been as dedicated AS POSSIBLE, but isn't there always a little more room for improvement - and if not, do you have anything else to show for your time except running? Given that, I did start to get pumped thinking about what I have done with long runs, workouts, and started to feel satisfied - while also trying to plan out the last couple of weeks to maximize the time that is left.
While thinking about all of this during the run, I then shifted from feeling like it was a chore, to enjoying the moment, and being thankful for the last few months I have thrown myself into this - and the resulting fitness it has gotten me in, as well as the kinship from my running buddies, and the centered well being it has given me those late afternoons and early mornings. With a baby on the way, I really don't know the next time I will be in the place that I am at, and I really am thankful for everything, and for the good health God has blessed me with. Along with the Thankful spirit of Turkey Day, perhaps a voicemail I got late in the afternoon from my friend Mike Mitchell telling me he wasn't going to be able to do Thunder Road due to the diagnosis of a stress fracture, made me more sensitive to the good fortune I've sustained. **I feel for you Mike, but I know once you do cross that finish line later on down the road, it will be all that much sweeter. Thanks for the encouragement and partnership over the last couple of months during our training. I'll be running hard out there for you too man!**
With good vibes going, I thought of a saying that was thrown around the old Broome-Kirk gym, where a little italian flat-topped man would say things like "the hay is in the barn" on pep talks before Southern Conference meets. What I think he means is, once you get to that point where you can't really improve given the limited time, you just have to trust that the "hay in the barn" will sustain you - and by sustain you he means carry you through the race. I am not at the place where the barn doors have closed, but I definitly am tying up those last few bails of hay and getting them in the barn before the doors close in about a week. And so, given that this was just a maintence run - not a work out and not very long either - and that it was not idea conditions, I felt like I was just out there bailing hay....doing what I needed to do, a responsible farmer, getting the farm ready for the winter, aka Thunder Road.
As I've said in previous entries, once I'm out there - or at least finished, I never regret that fact that I went for a run. Sometimes you just have to put yourself on cruise control and not think until you are away from your starting point, and the natural endorphines are slowly released, giving you that clarity and calmness.
So for days like today - when I really feel like scribbling some non-sense, and trying to capture a few feelings of being a distance runner, I'm glad I have this forum to over-express the details of the run. And if there are 37 spelling and gramatical errors, and if this were a paper that I received back from Mr. Hicks, my highschool english teacher, I'm sure it would look like a Tarintino movie - blood colored ink all over it, just remember - ONE TAKE.
Speaking of details...
7 miles
54 mins
In my mind 'cause I don't write ish, 'cause I ain't got time", I pretty much do these with-out rewrites - cuz Like Jigga man "I don’t do too much blogging
I just run the town, I don’t do too much jogging." But despite not blogging a lot or "jogging" a lot, I do run quite a bit. At least during these waves of dedication I seem to not mind undertaking, aka marathon training. And while I've been on these running 'kicks', I've let this blog serve as a glorified running log. The blog is actually perfect for a running log. Anything that is known as "log" should mesh well into a blog. Just natural. But with that, it takes extra time and effort after the run to record my thoughts, times, pace, whatever onto this blank viral pad. Of course, I realize I could utilize such a site that is set up and intended for recording runs, where I would have to do is essentially "paint by number", but on the rare occasion when I simply am not just regeretating numerical facts from the days effort, it's nice to have a little freedom to "freestyle" if you will, about whatever it is I'm typing about. And in this last paragraph - I'm not sure really what that is! One take, baby, one take.
Definitly on runs, being alone and useually not with company or not wearing headphones, and especially at night when there isn't much to look at, I do get the sense I'm shedding stress, and clearing my mind - obvious to the fact when I start thinking about how I might construct my next post. Sometimes I do layout in my head what I'm feeling and what I'm thinking about DURING my run, so I can go back and broadcast those sentiments when they were most true, later. If I didn't sort of capsulate the energy and mood and thoughts of the run in my mind, and notate it so I can recall it later - I would loose the spirit of the moment, which would be easy since I don't really post these entries until the day or so after. If I could type right when I come in the door - they would be most true, but given that I have a life, and like Jay Z and Wayne, I don't do too much blogging or write stuff down - I am blessed with a good memory, and you are cursed to have read two paragraphs or nonsense. I guess what I'm trying to say is true love is blind. (haha)
Recaling on the mental filing the night's run, I remember telling myself from recent runs - runs that have come in the last couple of weeks when I simply feel like I'm doing chores rather than relishing in getting my body fast - I set my mind on auto-pilot and got out the door and didn't think about anything until I was already 100m. from my house. I really didn't want to dwell on the fact it was cold, already dark at 5pm, and raining. Conditions that don't really get your fired up to go put in work. I numbed myself to the frustrations, and knew that soon I would be warmed up and feeling better. That happened just before mile 2, when I realized I was starting to enjoy the exercise. At this point, I was already soaked, but I was clipping off 7:30 miles and starting to appreciate the time alone in the quiet, unwinding from the day. It's over the next mile I started to recall my last few weeks of running, trying and chronical my workouts and regularity with my training. With the marathon only 2.5 weeks away, I was looking for confidence builders that I was going to be ready to go. I know that I have not been as dedicated AS POSSIBLE, but isn't there always a little more room for improvement - and if not, do you have anything else to show for your time except running? Given that, I did start to get pumped thinking about what I have done with long runs, workouts, and started to feel satisfied - while also trying to plan out the last couple of weeks to maximize the time that is left.
While thinking about all of this during the run, I then shifted from feeling like it was a chore, to enjoying the moment, and being thankful for the last few months I have thrown myself into this - and the resulting fitness it has gotten me in, as well as the kinship from my running buddies, and the centered well being it has given me those late afternoons and early mornings. With a baby on the way, I really don't know the next time I will be in the place that I am at, and I really am thankful for everything, and for the good health God has blessed me with. Along with the Thankful spirit of Turkey Day, perhaps a voicemail I got late in the afternoon from my friend Mike Mitchell telling me he wasn't going to be able to do Thunder Road due to the diagnosis of a stress fracture, made me more sensitive to the good fortune I've sustained. **I feel for you Mike, but I know once you do cross that finish line later on down the road, it will be all that much sweeter. Thanks for the encouragement and partnership over the last couple of months during our training. I'll be running hard out there for you too man!**
With good vibes going, I thought of a saying that was thrown around the old Broome-Kirk gym, where a little italian flat-topped man would say things like "the hay is in the barn" on pep talks before Southern Conference meets. What I think he means is, once you get to that point where you can't really improve given the limited time, you just have to trust that the "hay in the barn" will sustain you - and by sustain you he means carry you through the race. I am not at the place where the barn doors have closed, but I definitly am tying up those last few bails of hay and getting them in the barn before the doors close in about a week. And so, given that this was just a maintence run - not a work out and not very long either - and that it was not idea conditions, I felt like I was just out there bailing hay....doing what I needed to do, a responsible farmer, getting the farm ready for the winter, aka Thunder Road.
As I've said in previous entries, once I'm out there - or at least finished, I never regret that fact that I went for a run. Sometimes you just have to put yourself on cruise control and not think until you are away from your starting point, and the natural endorphines are slowly released, giving you that clarity and calmness.
So for days like today - when I really feel like scribbling some non-sense, and trying to capture a few feelings of being a distance runner, I'm glad I have this forum to over-express the details of the run. And if there are 37 spelling and gramatical errors, and if this were a paper that I received back from Mr. Hicks, my highschool english teacher, I'm sure it would look like a Tarintino movie - blood colored ink all over it, just remember - ONE TAKE.
Speaking of details...
7 miles
54 mins
Friday, October 29, 2010
Tight Legs and Dead Feet
One of the things I have never been able to totally figure out, is why sometimes when my legs are worn out - my feet fall asleep and get tingly, a product I'm sure of also the feeling of tightness in my ankels and achilies. I first remember noticing this at App., and there were times it lingered for a few weeks. It's really uncomfortable, and something I just run through. I had this sensation today on my run, and while I am clear of knee problems, I am hoping that it will subside in the coming runs.
Did 7 miles at a pedestrian pace of I'm sure over 8 min pace for a good bit of the run. Not concerned with that, just trying to build for a good week of higher mileage, and working on the discipline of consistency.
Did 7 miles at a pedestrian pace of I'm sure over 8 min pace for a good bit of the run. Not concerned with that, just trying to build for a good week of higher mileage, and working on the discipline of consistency.
Monday, October 4, 2010
primin myself
does that subject header make sense? I think it's what I'm trying to convey. Today's run I was just trying to get some easy miles on the feet, and work out some kinks from yesterday's long run. While one would think I might be feeling pretty banged up and slow, I actually felt pretty good. Not too weird of an occurance when you have been in the game this long....not unusual to feel the 'burn' TWO days after. So while I could have opened up some heat on the run, I refrained, and loosed my legs on some strides after the run.
Also, wanted to note I ran with my ipod on, and on the rare occassion I run with music, I must say...I love it! What a boost of adrenaline it can provide when the right songs are on.
Miles: 4.9
Time: 38.06
Pace: 7.46
Also, wanted to note I ran with my ipod on, and on the rare occassion I run with music, I must say...I love it! What a boost of adrenaline it can provide when the right songs are on.
Miles: 4.9
Time: 38.06
Pace: 7.46
Tuesday, September 7, 2010
out and back negative split
Decided to keep the pace right at 8 mins for the first 3 miles, so at 24 mins I turned around and came back. I wasn't feeling super great, so my pace was barely faster coming back until about 1.5 miles to go. It picked up a little bit, and I ended up at....
Time: 47:05
Miles: 6
Pace: 7:51
Time: 47:05
Miles: 6
Pace: 7:51
Tuesday, August 24, 2010
cool temps and ipod
Miles: 5.5
Time: 40.12
Pace: 7.18
Temperature's cooled off today with readings around 80 degrees around dinner time. As I had planned to go work out at the Y, I found myself back home gearing up for a run due to the Harris branch renevating its workout room for the next 3 weeks. I hadn't run with the ipod in quite a while, and decided to bring it back out.
Another solid run. Ran the out and back, from my house across Woodlawn and Seneca, down to Park Rd, turned into Montford, and then continued a little ways down the road until I turned around at the 2.75 mi mark. Once Eminem hit the player, my pace picked up considerably. I already started out with a nice pace of 7:30's for the first two miles, and closed my last two miles in 14.06. Good weather, staying off the sugary candy, and some upbeat tunes made for a solid run!
Time: 40.12
Pace: 7.18
Temperature's cooled off today with readings around 80 degrees around dinner time. As I had planned to go work out at the Y, I found myself back home gearing up for a run due to the Harris branch renevating its workout room for the next 3 weeks. I hadn't run with the ipod in quite a while, and decided to bring it back out.
Another solid run. Ran the out and back, from my house across Woodlawn and Seneca, down to Park Rd, turned into Montford, and then continued a little ways down the road until I turned around at the 2.75 mi mark. Once Eminem hit the player, my pace picked up considerably. I already started out with a nice pace of 7:30's for the first two miles, and closed my last two miles in 14.06. Good weather, staying off the sugary candy, and some upbeat tunes made for a solid run!
Monday, February 8, 2010
light recovery shake out
miles: 5.2
time: 40.06
pace: 7.44
Just wanted to get a small run in, easy pace, out and back. Did just that. Legs felt good as I kept it nice and easy. Knee started acting up, but just annoying really.
Ran from home out to Seneca, then west until I hit one of the roads connecting on it from the North, then meandered down towards Tyvola, staying in Madison Park. Turned around after 20 mins, then kept about the same pace coming home. Hillier coming back. The last half mile I did 4 pick ups, or strides, as I got some quick turnover and longer stride to round out the days exercise.
Rain comes tomorrow....oh boy....may or may not run. Workout on Wednesday.
time: 40.06
pace: 7.44
Just wanted to get a small run in, easy pace, out and back. Did just that. Legs felt good as I kept it nice and easy. Knee started acting up, but just annoying really.
Ran from home out to Seneca, then west until I hit one of the roads connecting on it from the North, then meandered down towards Tyvola, staying in Madison Park. Turned around after 20 mins, then kept about the same pace coming home. Hillier coming back. The last half mile I did 4 pick ups, or strides, as I got some quick turnover and longer stride to round out the days exercise.
Rain comes tomorrow....oh boy....may or may not run. Workout on Wednesday.
Wednesday, January 20, 2010
even splits to the second
Miles: 7
Time: 52:04
Pace: 07:26
Headed off for an 'out-and-back', and hoping the legs would feel a little more crisp than yesterday. Set out to run through Madison Park, (where Montford turns into a street I can't recall and comes out on Woodlawn) and then head back for an even 7. Immediately, my legs felt closer to normal than yesterday, and I naturally settled into 7:30 pace right off the bat.
Shout out to Da Bossfor repping my previous post. I appreciate his encouragement. Ever since I got to know him when I was a freshy at CCS and he was a SR., he helped motivate me that first year of running. One thing I won't forget is how we both worked with each other a couple of the last meets of the season, and that motivation transcended into me desire to stay with running.
Anyway, I hit the turn around at 26:02, and closed exactly even for the second split. It was nice to run sub 7:30 without pushing, and although the pain in my knee remains, it's still tolerable and doesn't bother me the entire run. It seems that the pain has settled to a tiny spot, and enjoys coming and going at various times through out the run (as well as various times during the day). I wonder if it's tendinitis? Closed out the run with some good strides coming home, maybe 3 or 4 80 yard picks up where I just get some turn over and greater stride length. It feels good, and it's good for those final shake outs when closing.
Time: 52:04
Pace: 07:26
Headed off for an 'out-and-back', and hoping the legs would feel a little more crisp than yesterday. Set out to run through Madison Park, (where Montford turns into a street I can't recall and comes out on Woodlawn) and then head back for an even 7. Immediately, my legs felt closer to normal than yesterday, and I naturally settled into 7:30 pace right off the bat.
Shout out to Da Bossfor repping my previous post. I appreciate his encouragement. Ever since I got to know him when I was a freshy at CCS and he was a SR., he helped motivate me that first year of running. One thing I won't forget is how we both worked with each other a couple of the last meets of the season, and that motivation transcended into me desire to stay with running.
Anyway, I hit the turn around at 26:02, and closed exactly even for the second split. It was nice to run sub 7:30 without pushing, and although the pain in my knee remains, it's still tolerable and doesn't bother me the entire run. It seems that the pain has settled to a tiny spot, and enjoys coming and going at various times through out the run (as well as various times during the day). I wonder if it's tendinitis? Closed out the run with some good strides coming home, maybe 3 or 4 80 yard picks up where I just get some turn over and greater stride length. It feels good, and it's good for those final shake outs when closing.
Tuesday, January 12, 2010
naturally faster run
Miles: 6.8
Time: 46:35
Pace: 6:51
Probably a culmanation of having a time crunch, excitement of the Bobcats game, and the music and stopwatch accompanying me on my run made for a quicker pace. I decided to run the Madison Park out-and-back, and run with my blackberry pandora tunes. I was needing some motivation, and it helped. First couple of miles I was around 7:05 pace, and when I turned around at 3.4 miles, I was at 23:45. (6:59 pace). Obviously I was moving along faster than I normally do at my 7:30 standard pace, but it didn't feel bad, and I wanted to negative split coming home. I decided to keep the pace and try and close faster, but not to push myself to where I felt like I was withdrawing more than I was depositing, from a training standpoint. I ran the second half of the run ("back"), 22:50, faster than I did on the "out", and closed at 6:42 pace. The run did not feel uncomfortable, and I was happy I was able to have a quality run. I think it was just a product of training, and the legs having a good day.
Also, I'm liking the days starting to get noticably longer!
Oh yea, Bobcats (17-19) won - beat the Rockets. They've won 5 out of 6, and no one is going to the games, still.
Time: 46:35
Pace: 6:51
Probably a culmanation of having a time crunch, excitement of the Bobcats game, and the music and stopwatch accompanying me on my run made for a quicker pace. I decided to run the Madison Park out-and-back, and run with my blackberry pandora tunes. I was needing some motivation, and it helped. First couple of miles I was around 7:05 pace, and when I turned around at 3.4 miles, I was at 23:45. (6:59 pace). Obviously I was moving along faster than I normally do at my 7:30 standard pace, but it didn't feel bad, and I wanted to negative split coming home. I decided to keep the pace and try and close faster, but not to push myself to where I felt like I was withdrawing more than I was depositing, from a training standpoint. I ran the second half of the run ("back"), 22:50, faster than I did on the "out", and closed at 6:42 pace. The run did not feel uncomfortable, and I was happy I was able to have a quality run. I think it was just a product of training, and the legs having a good day.
Also, I'm liking the days starting to get noticably longer!
Oh yea, Bobcats (17-19) won - beat the Rockets. They've won 5 out of 6, and no one is going to the games, still.
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