On Saturday, I got in lots of strength training. I did abs, lower back, legs and hips.
Then I hopped on the treadmill and got in 5 miles. The first mile was nice and slow at 8:34/mile pace.
The last four miles were done around a 7:41 pace or so. Ultimately, I finished the five miles in 39:24. Nothing special but it was good to get four miles in at a solidly fast pace.
On Sunday, it was cold about 23 degrees, but it was sunny and the wind wasn't too strong so I wanted to get in a long run outside.
I decided to run 8 miles. Most of the miles were done faster than an 8-minute pace, with the last two slower than 8-minutes. I was definitely feeling the effects of my layoff, plus the strength training of my legs the day before made them feel heavy.
But I got the distance in and I can't complain too much since it was my first long run for about three weeks.
For the weekend, it was a good to get in 16 miles including Friday's workout
This week I hope to get in a some additional quality workouts to get back into the swing of things.
Runners World Quote of the Day:
"Commitment to the body machine. It was as critical as the commitment to the goal itself."
Richard Christian Matheson, "Third Wind"
Happy running!
Sunday, February 7, 2010
Saturday, February 6, 2010
Sinus infection slowing me down
After two weeks of battling this cold and trying to run a little during that time, I went to the doctor on Friday.
He gave me some antibiotics and confirmed I have a sinus infection. Already the medication is helping, hopefully I'll be back up to speed in a few days.
Anyway, I did managed to get in a short 3-mile run Friday night. Nothing special, just trying to maintain some level of fitness while I recover.
I finished in 24:30 or 8:10/mile pace. Hopefully I can get in a couple solid runs this weekend and then I can get back into more hearty training.
Runners World Quote of the Day:
"Ultimately, the best runners are the ones who are willing to work very hard but who have a little bit of a lazy streak in them."
Benji Durden, Coach
Happy running!
He gave me some antibiotics and confirmed I have a sinus infection. Already the medication is helping, hopefully I'll be back up to speed in a few days.
Anyway, I did managed to get in a short 3-mile run Friday night. Nothing special, just trying to maintain some level of fitness while I recover.
I finished in 24:30 or 8:10/mile pace. Hopefully I can get in a couple solid runs this weekend and then I can get back into more hearty training.
Runners World Quote of the Day:
"Ultimately, the best runners are the ones who are willing to work very hard but who have a little bit of a lazy streak in them."
Benji Durden, Coach
Happy running!
Wednesday, February 3, 2010
Getting healthy slowly, 5-mile tempo
Monday night was a time for cross training so I did some strength training that involved chest and abs. The layoff wasn't too bad on this end, so I was happy about that.
Then I did 45 minutes on the stationary bike, 30 minutes were at a pretty good clip of about 90 rpms. I guess that's decent, because I was working up a nice sweat.
Tuesday night's workout was a 5-mile tempo run. The first miles was easy pace about 8:50/mile. The second through mile four were done between 7:33 and 7:40/mile pace. Nothing spectacular and my legs and whole body just felt tired like I needed a day off.
I managed to finish the run with the last mile done as a cooldown or easy pace of 8:13/mile.
I'm hopeful my health from this stupid cold/sinus problem will take care of itself soon, but I have a doctor's appointment for Friday in case it doesn't.
With adding cross training to my regime, I thought this quote was appropriate.
Runners World Quote of the Day:
"The body loves variety. The body is the same as the seasons: It likes change."
Priscilla Welch, British marathon runner
Happy running!
Then I did 45 minutes on the stationary bike, 30 minutes were at a pretty good clip of about 90 rpms. I guess that's decent, because I was working up a nice sweat.
Tuesday night's workout was a 5-mile tempo run. The first miles was easy pace about 8:50/mile. The second through mile four were done between 7:33 and 7:40/mile pace. Nothing spectacular and my legs and whole body just felt tired like I needed a day off.
I managed to finish the run with the last mile done as a cooldown or easy pace of 8:13/mile.
I'm hopeful my health from this stupid cold/sinus problem will take care of itself soon, but I have a doctor's appointment for Friday in case it doesn't.
With adding cross training to my regime, I thought this quote was appropriate.
Runners World Quote of the Day:
"The body loves variety. The body is the same as the seasons: It likes change."
Priscilla Welch, British marathon runner
Happy running!
Sunday, January 31, 2010
Getting healthy, back to normal
On Saturday afternoon, I was able to get in 5 miles on the treadmill. Nothing too hard, just a fairly easy pace, although it was a challenge due to the illness layoff.
I managed to run about the distance in 42:40 or 8:32/mile pace. Again, just trying to get my lungs and legs back into shape.
On Sunday, after we got back meeting my new niece Erin Elizabeth Geisler, it was sunny, but cold outside -- about 25 degrees and falling -- so I did a run outside.
I wanted to do 5 miles, but after mile 3, I decided to skip the last mile because the wind and cold was getting too much. It dropped several degrees during the run and I could tell.
Anyway, I ran it at a good clip. First mile was 7:53, then mile 2 was at a 7:38 pace and mile 3 was at 7:08 pace. Mile 4 was fast too, and I finished the run in 30:50. Total distance was 4.08 miles so that translates to 7:33/mile pace. Not too bad, considering the cold, wind and my gradual return to health!
Runners World Quote of the Day:
"Our sport becomes not just what we do but an integral symbol—on all levels—of who we are."
Gloria Averbuch
Happy running!
I managed to run about the distance in 42:40 or 8:32/mile pace. Again, just trying to get my lungs and legs back into shape.
On Sunday, after we got back meeting my new niece Erin Elizabeth Geisler, it was sunny, but cold outside -- about 25 degrees and falling -- so I did a run outside.
I wanted to do 5 miles, but after mile 3, I decided to skip the last mile because the wind and cold was getting too much. It dropped several degrees during the run and I could tell.
Anyway, I ran it at a good clip. First mile was 7:53, then mile 2 was at a 7:38 pace and mile 3 was at 7:08 pace. Mile 4 was fast too, and I finished the run in 30:50. Total distance was 4.08 miles so that translates to 7:33/mile pace. Not too bad, considering the cold, wind and my gradual return to health!
Runners World Quote of the Day:
"Our sport becomes not just what we do but an integral symbol—on all levels—of who we are."
Gloria Averbuch
Happy running!
Friday, January 29, 2010
Finally healthy to run again
It's been six days of a massive head cold and finally it relented enough that I was able to get in a run today.
Yes, I'm also off work today, finally. So I went to the gym and decided to do a really easy 30-minute run. I basically ran 3.6 miles for an 8:20 pace and it felt good to get a little sweat.
Didn't want to do anything too hard because of the layoff and not risking my health taking another turn for the worst.
I really hate January colds, by the way, I seem to get one every year.
Anyway, I hope I can put this behind me and get back to doing some training. The 16-week program for the Concord Half Marathon in June is about ready for me to start, so we'll see how it goes.
I think this quote is appropriate from Runners World:
"Free your mind, and your feet will follow."
Kevin Nelson, The Runner's Book of Daily Inspiration
Happy running!
Yes, I'm also off work today, finally. So I went to the gym and decided to do a really easy 30-minute run. I basically ran 3.6 miles for an 8:20 pace and it felt good to get a little sweat.
Didn't want to do anything too hard because of the layoff and not risking my health taking another turn for the worst.
I really hate January colds, by the way, I seem to get one every year.
Anyway, I hope I can put this behind me and get back to doing some training. The 16-week program for the Concord Half Marathon in June is about ready for me to start, so we'll see how it goes.
I think this quote is appropriate from Runners World:
"Free your mind, and your feet will follow."
Kevin Nelson, The Runner's Book of Daily Inspiration
Happy running!
Monday, January 25, 2010
Killer 8-miler that got me sick
Sorry for the late post here, but I got stuck working the weekend and didn't have time to blog.
On Saturday before work, I got in a tough 8-mile run, busting it out in 60:30. The pace was 7:33 per mile. I felt pretty good, legs heavy from my intense workout on Thursday, but still good.
However, I may have paid a price for running this hard, then heading into work for the remainder of the day.
I now have a head cold and it sucks. Figures just as I ramp up the training, I get sick.
Unfortunately, this seems to be common for when runners push it too hard, too fast, like it appears I did. Your immune system gets pushed to the limit because you're trying to recover from your training and sometimes you pay the price.
Looks like it's nature's way of telling me to back off a little bit. Not really what I want to do, but I'll likely take a few more days off from training so that I can get better.
So far, the cold hasn't moved into my lungs, which is what you fear as a runner since that's when you are supposed to stop running. I just hope that I can get healthy pretty quickly.
Working nine days in a row isn't going to help, but if I make it to Wednesday, when I have a day off, all I have to do is work Thursday, then it's a three-day weekend.
I'm going to need it.
Runners World Quote of the Day:
"My philosophy on running is, I don't dwell on it, I do it."
Joan Samuelson
Happy running!
On Saturday before work, I got in a tough 8-mile run, busting it out in 60:30. The pace was 7:33 per mile. I felt pretty good, legs heavy from my intense workout on Thursday, but still good.
However, I may have paid a price for running this hard, then heading into work for the remainder of the day.
I now have a head cold and it sucks. Figures just as I ramp up the training, I get sick.
Unfortunately, this seems to be common for when runners push it too hard, too fast, like it appears I did. Your immune system gets pushed to the limit because you're trying to recover from your training and sometimes you pay the price.
Looks like it's nature's way of telling me to back off a little bit. Not really what I want to do, but I'll likely take a few more days off from training so that I can get better.
So far, the cold hasn't moved into my lungs, which is what you fear as a runner since that's when you are supposed to stop running. I just hope that I can get healthy pretty quickly.
Working nine days in a row isn't going to help, but if I make it to Wednesday, when I have a day off, all I have to do is work Thursday, then it's a three-day weekend.
I'm going to need it.
Runners World Quote of the Day:
"My philosophy on running is, I don't dwell on it, I do it."
Joan Samuelson
Happy running!
Friday, January 22, 2010
Achilles Running Shop news!
If you're looking for a good deal on some running gear, get yourself over to Achilles Running Shop in Mentor.
Here's an e-mail passed along from one of the store's owners:
"Last 3 days of the Achilles Running Shop Anniversary Sale!
25 percent off all winter apparel & accessories
20 percent off Trail and Gore-Tex shoes
Extra 20 percent off all sale and clearance shoes - FINAL SALE
50 percent off all summer apparel- FINAL SALE
Don't forget - Every purchase puts you into a drawing for a $50 Gift Certificate.
8791 Mentor Ave., Mentor 440-255-7861"
Here's an e-mail passed along from one of the store's owners:
"Last 3 days of the Achilles Running Shop Anniversary Sale!
25 percent off all winter apparel & accessories
20 percent off Trail and Gore-Tex shoes
Extra 20 percent off all sale and clearance shoes - FINAL SALE
50 percent off all summer apparel- FINAL SALE
Don't forget - Every purchase puts you into a drawing for a $50 Gift Certificate.
8791 Mentor Ave., Mentor 440-255-7861"
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