out n back...feeling good

why does map my run always seem to get me excited with my pace, but when I run with someone who has a garmin, it seems to never be as far as I thought? Well, today I was pumped up to run, after having ate well all throughout the day and taking Monday off. I felt like I was going to feel good, so I decided to run a new route to keep it fresh. I wanted to keep it pretty direct, so I exited my neighborhood and got on archdale as soon as I could, and took that almost all the way to the Park Rd. intersection, but I decided to take a quick right and cut off the corner through the neighborhood - before quickly being dumped back onto Park heading South. Once I hit 20 minutes - which was right at the Seth Thomas street - I turned around, and hoped I would finish a little faster without too much effort.

Running on busy streets in my mind seems to feel fast, but whether the pace really is I'm not so sure. The cars flying by I think gives it that illusion. Anyway, I finished 18 seconds quicker coming back, and called it a success. Did some strides (4x100m) afterwards.

Distance (take with a grain of salt, but mapmyrun has it as this): 5.6
Time: 39:42
Pace: 7:05

low fuel = poor runs

Per usual, I started my run at 5pm - right after work. Let me back up and tell you what I had to eat today. Breakfast....coffee, Lunch....4 inches of a leftover Jersey Mikes sandwhich, Afternoon snack....nothing. Yeah so I didn't really have much in the tank. On top of that, I have slacked off in taking protein shakes and daily multi vitamins....two things I need to re-incorporate if I want to take my running seriously, along with eating more during the day.

That being said, I was dreading the run, and decided to do the minimal - 4 miles, with miles 2,3 being "hard".

Splits: 7:29, 6:47, 6:40, 7:09 (short miles).

Distance: 4 mi.

This was harder than it looks on paper.

McMullen Creek and Uptempo

Continuing the theme of combined runs into singluar posts, I must give account for the last couple of runs for the week.

Friday David B. and I went and ran somewhere neither of us ever have run: McMullen Creek Greenway. I really can't believe that I never have gone there having lived in Charlotte my whole life. I knew it wasn't a huge park, but that it did have enough trails and greenway space to accomodate a decent run. I was surprised at how shaded it was. Although it wasn't as much 'dirt trail' as I would have hoped, the shade and natural environment still proved to make it a better alternative than a lot of other places. As we started out, we were enthralled with coming and going Charlotte Catholic high school cross country runners in the midst of their practice. What a huge team of boys they had. There must have been 25. Definitly bigger than anything we ever had at Charlotte Christian.

From what I could gather, the trail seemed to be pretty much designed as an 'out-n-back.' It had accurate mileage posts every quarter mile, as well as wooden bridges interwoven through the dirt path and paved sections. I do not know how far the greenway goes, but at 2.25 miles David and I turned back and headed for the parking lot from where we just came. Being that it was the typical hot/sunny/humid afternoon, the shade was very welcomed. The pace stayed comfortable and 'conversational.'

Miles: 4.5
Time: 34.57
Pace: 7:46

Closing out my week with a run Sunday gave me what I was reaching for with my goals for the week. I ran 5 days this week, and 21.5 miles. Although I still have not done a long run, I am okay none the less because the mileage has gone up gradual and there is pleanty of time to tack on the long runs going forward. These last 2 weeks were to be my "base before the base", and as such my legs are feeling ready to begin the 16 week training phase.

Didn't get my run in on Sunday until after 8pm. Ran the standard 4 mile loop at a tempo and pace that was quick from the first few steps, lasting the entire run with a pace around 7:15-30. At times when I felt a little tired, it was not felt in my legs - just my breathing. That is a good sign. My legs are responding so far to the last two weeks well, and my Oxygen intake will be more efficient with longer runs and workouts that will be soon to come.

Miles: 4
Time: 29:30
Pace: 7:22

another short uptempo treadmill run

Miles: 4.2
Time: 29.45
Pace: 7:05

Shout out to Gerald Wallace, here dunking on LeBrono, who will be in the Dunk Contest tonight!

Landed back in Charlotte from my overnight in Nashville around 2pm. After catching up with wifey after I got home, I hit the door for a warm run inside over at the Harris Y. With only wanting to do 4 miles, I was looking forward to knocking it out on the treadmill actually.

Kind of the same run I did the other day, just not quite as high intensity and progressive. I started in the mid to high 7 minute pace for the first mile then started going down to 7 min pace the second mile. The 3rd mile I was running in the mid 6's, and for the last mile I did sort of a Fartlek stlye run (alternating between fast and slow) for the final minutes.

Felt good after the run as a whole, especially getting in some nice quick segments as well (sub 6 min pace).