Since I'm on vacation this week, I get to run whenever I feel like it. Typically that's in the afternoon, maybe like 2 or 3 p.m. So that's what I did today.
I decided to do a steady state run meaning running all the miles at nearly the same pace. I wanted to go fairly hard today, since I didn't get a chance to run on Sunday because we were in Pittsburgh visiting some train museums for an upcoming story my wife will be writing.
I felt relatively fresh and I took off at a 7:45/mile pace. After the first mile, bumped it up to about 7:30/mile pace and kept it close to that for the next four miles finishing in 38:20.
It was pretty good to go that fast outside, although it was cool and I managed to avoid the sleet that had fallen earlier in the day.
I love vacation, then again, who doesn't?
Runners World Quote of the Day:
"Dwell on the positive, but have controlled, passionate anger."
Pat Tyson, running coach
Happy running!
Monday, November 30, 2009
Saturday, November 28, 2009
7-miler with a friend
Today was my first run after the Erie Runners Club Turkey Trot on Thursday and I felt a little bit sore and stiff.
So I did a short 1/2 mile warmup before joining up with our neighbor's grandson Steven and his younger brother (can't remember his name right now).
We did a really easy two-mile run (1-mile out and back) before parting with the younger guy, then Steven and I set out for five more miles.
It was cold out today, mid 30s, but we ran most of the way at 8:20-8:30 pace or so, talking and chatting the whole time. Turns out, Steven just finished his senior year of cross country at Westerville High School near Columbus.
His team this year qualified for regionals and he was on the varsity squad as the team's seventh man. His personal record for the year was in the mid 18s. So he's a pretty good runner, plus he's tall and skinny.
I kind of felt bad for Steven because he was running in jeans. I guess when you're 17, you can get away with that kind of stuff. It certainly didn't seem to bother him one bit.
Steven's planning to go to college, he said, adding that he intends to study computer engineering and possibly continue his running career in college. Hopefully it all works out for him.
When it was all said and done, it was nice to have someone to run with around my home. Made the time go by fast!
Runners World Quote of the Day:
"A change of pace in terms of your running pace will give you strength psychologically."
Bill Rodgers
Happy running!
So I did a short 1/2 mile warmup before joining up with our neighbor's grandson Steven and his younger brother (can't remember his name right now).
We did a really easy two-mile run (1-mile out and back) before parting with the younger guy, then Steven and I set out for five more miles.
It was cold out today, mid 30s, but we ran most of the way at 8:20-8:30 pace or so, talking and chatting the whole time. Turns out, Steven just finished his senior year of cross country at Westerville High School near Columbus.
His team this year qualified for regionals and he was on the varsity squad as the team's seventh man. His personal record for the year was in the mid 18s. So he's a pretty good runner, plus he's tall and skinny.
I kind of felt bad for Steven because he was running in jeans. I guess when you're 17, you can get away with that kind of stuff. It certainly didn't seem to bother him one bit.
Steven's planning to go to college, he said, adding that he intends to study computer engineering and possibly continue his running career in college. Hopefully it all works out for him.
When it was all said and done, it was nice to have someone to run with around my home. Made the time go by fast!
Runners World Quote of the Day:
"A change of pace in terms of your running pace will give you strength psychologically."
Bill Rodgers
Happy running!
Thursday, November 26, 2009
Erie Turkey Trot results!
Happy Thanksgiving! Well, I managed to have a great day! I am certainly thankful. In fact, I established a personal best at the Erie Runners Club Turkey Trot 5-K. My time was 20:26, which is 5 secs. faster than 2007 when I ran a 20:31.
It was cold and drizzly, not horrible conditions, but when it's 45 degrees and you're wearing a short sleeve shirt and racing shorts, it can get a little bit frosty.
There were 1,700 runners and walkers in the 5-K this year and I managed to finish 56th overall and 4th in my age group! No award this time, but needless to say this was a highly competitive field with the winning time overall at 15:20, which is blazing!
Heck, the guy who won my age group (35-39) finished in fifth overall with a time of 17:20! The guy who finished second in the age group ran a 19:17 and third place was 20:11, nipping me by 15 seconds.
The start of this race was unbelieveable, I've never seen so many people try to jam up to the front of the line. People were actually off to the side of the course, with officials yelling out that people would have to run over the mat for their chips to be activated. Crazy! There was definitely too many people who wanted to be in the front that should not have been. Petpeeve!
Anyway, a great race, plus it sold out the day before meaning no day of race registrations were accepted. I think that might be a first for this race. Just goes to show how popular it has become.
After it was over we hustled down to my sister's house in Stow for T-giving dinner. What a feast. All guilt-free, since I earned my appetite!
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!
It was cold and drizzly, not horrible conditions, but when it's 45 degrees and you're wearing a short sleeve shirt and racing shorts, it can get a little bit frosty.
There were 1,700 runners and walkers in the 5-K this year and I managed to finish 56th overall and 4th in my age group! No award this time, but needless to say this was a highly competitive field with the winning time overall at 15:20, which is blazing!
Heck, the guy who won my age group (35-39) finished in fifth overall with a time of 17:20! The guy who finished second in the age group ran a 19:17 and third place was 20:11, nipping me by 15 seconds.
The start of this race was unbelieveable, I've never seen so many people try to jam up to the front of the line. People were actually off to the side of the course, with officials yelling out that people would have to run over the mat for their chips to be activated. Crazy! There was definitely too many people who wanted to be in the front that should not have been. Petpeeve!
Anyway, a great race, plus it sold out the day before meaning no day of race registrations were accepted. I think that might be a first for this race. Just goes to show how popular it has become.
After it was over we hustled down to my sister's house in Stow for T-giving dinner. What a feast. All guilt-free, since I earned my appetite!
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!
Monday, November 23, 2009
Last run before the Trot
Tonight was my last easy run before the Erie Runners Club Turkey Trot 5-K on Thursday.
By easy, I mean easy. Just a 2.5-miler tonight in 21:15 or 8:30/mile pace. There will be no running on Tuesday or Wednesday so that I am completely fresh for the race.
Goals for the Turkey Trot? Would love to break 20 minutes and place in my age group: 35-39. It will be tough, with at least 1,000 runners expected to run and likely 40 or more in my age group.
Hopefully, I can accomplish these goals, but if not, I'll be fine because at least I'm healthy right now. Plus, I'll be headed with my wife and son to my sister's house for some Thanksgiving dinner! Can't wait.
Lastly, a quote from Runner's World, maybe not one I agree with but ...
"It is very difficult to train for a marathon; but it is even more difficult to not be able to train for a marathon."
Aaron Douglas Trimble, Runner
Happy running!
By easy, I mean easy. Just a 2.5-miler tonight in 21:15 or 8:30/mile pace. There will be no running on Tuesday or Wednesday so that I am completely fresh for the race.
Goals for the Turkey Trot? Would love to break 20 minutes and place in my age group: 35-39. It will be tough, with at least 1,000 runners expected to run and likely 40 or more in my age group.
Hopefully, I can accomplish these goals, but if not, I'll be fine because at least I'm healthy right now. Plus, I'll be headed with my wife and son to my sister's house for some Thanksgiving dinner! Can't wait.
Lastly, a quote from Runner's World, maybe not one I agree with but ...
"It is very difficult to train for a marathon; but it is even more difficult to not be able to train for a marathon."
Aaron Douglas Trimble, Runner
Happy running!
Sunday, November 22, 2009
30-minute tempo
Today was a balmy 52 degrees and sunny when I headed out for a 30-minute jaunt before watching the Browns lose (at least it was an entertaining game).
This run was the last hard one before Thursday's Turkey Trot.
I ran the first mile in 8 minutes, then picked it up for about a 6:55/mile pace or so for the next two miles and then finished the last mile in 8 minutes.
All totaled, it was about 4 miles in 30 minutes for a 7:30/mile pace, very solid.
On Monday, I'll probably do either 2 or 3 miles really easy and then take off Tuesday and Wednesday so that I can be fresh for the 5-K race on Thursday.
Looking forward to this! Hopefully the weather will be decent this year. Right now, the forecast calls for a high of 46 degrees and rain. At least it's not supposed to be a blizzard.
Happy running!
This run was the last hard one before Thursday's Turkey Trot.
I ran the first mile in 8 minutes, then picked it up for about a 6:55/mile pace or so for the next two miles and then finished the last mile in 8 minutes.
All totaled, it was about 4 miles in 30 minutes for a 7:30/mile pace, very solid.
On Monday, I'll probably do either 2 or 3 miles really easy and then take off Tuesday and Wednesday so that I can be fresh for the 5-K race on Thursday.
Looking forward to this! Hopefully the weather will be decent this year. Right now, the forecast calls for a high of 46 degrees and rain. At least it's not supposed to be a blizzard.
Happy running!
Saturday, November 21, 2009
Intervals & distance
Today's run was initially just going to be an easy 5-miler, perhaps around 40 minutes or 8 min/miles. After 2.5 miles in, I suddenly thought that I might mix in some 200 meter sprints or 45 seconds intervals at 85-90 percent effort.
I ended up doing 6x200 intervals and backed off for a minute after each one, which means I slowed down to about 7:45/min pace in between the intervals. Kind of what they call fartlek training.
What a great workout that was! I finished 5 total miles in just over 38 minutes, just over 7:36/mile pace average. Surprisingly, I felt very fresh at the end, but still had a tough workout.
With the Turkey Trot coming up on Thursday, this was the last speed workout prior to the race, so I feel like I'm just about ready to peak again, since it's been about a month since I raced the 5-K in Painesvile and then came down with the H1N1 flu.
Although I was just starting to feel sick that day, I still competed and won my age group, not with a time I'd like, but the course was very tough and hilly and I wasn't near 100 percent.
With that in mind, I thought this tidbit was appropriate ...
Runner's World Quote of the Day:
"Recognize your victories."
Joan Benoit Samuelson, 1984 Women's Olympic Marathon champion.
Happy running!
I ended up doing 6x200 intervals and backed off for a minute after each one, which means I slowed down to about 7:45/min pace in between the intervals. Kind of what they call fartlek training.
What a great workout that was! I finished 5 total miles in just over 38 minutes, just over 7:36/mile pace average. Surprisingly, I felt very fresh at the end, but still had a tough workout.
With the Turkey Trot coming up on Thursday, this was the last speed workout prior to the race, so I feel like I'm just about ready to peak again, since it's been about a month since I raced the 5-K in Painesvile and then came down with the H1N1 flu.
Although I was just starting to feel sick that day, I still competed and won my age group, not with a time I'd like, but the course was very tough and hilly and I wasn't near 100 percent.
With that in mind, I thought this tidbit was appropriate ...
Runner's World Quote of the Day:
"Recognize your victories."
Joan Benoit Samuelson, 1984 Women's Olympic Marathon champion.
Happy running!
Friday, November 20, 2009
Great deals from Achilles Running Shop
I took the night off from running, but as promised, I wanted to pass along some news about the after Thanksgiving Sale at Achilles Running Shop, 8791 Mentor Ave., Mentor. Their phone is 440-255-7861.
The store is open next Friday from 8-8, Saturday 10-6, & Sunday 12-5, and all regular priced apparel is 30 percent off. Also, all regular priced shoes 20 percent off and accessories are 20 percent off. Clearance and sale items are priced at an additional 20 percent off.
For early bird shoppers on Friday from 8 to 10 a.m., you get a free duffle bag (valued at $60) with $125 purchase while supplies last. Everyone who purchases $50 or more all weekend will be entered into a raffle for a free pair of shoes!
Happy running!
The store is open next Friday from 8-8, Saturday 10-6, & Sunday 12-5, and all regular priced apparel is 30 percent off. Also, all regular priced shoes 20 percent off and accessories are 20 percent off. Clearance and sale items are priced at an additional 20 percent off.
For early bird shoppers on Friday from 8 to 10 a.m., you get a free duffle bag (valued at $60) with $125 purchase while supplies last. Everyone who purchases $50 or more all weekend will be entered into a raffle for a free pair of shoes!
Happy running!
Thursday, November 19, 2009
Awesome tempo run
Got in a great tempo run tonight spanning 5.25 miles. Squeezed between a mile warmup and a 1.25-mile cooldown were three hard-paced miles.
The energy level was there today so I amped up the speed for these three miles to a 6:53/mile pace for the first mile. This was probably just a tad too fast, so I dropped down to 6:58/mile pace for the last two miles.
It's been a long time since I did a training run that included sustained pace faster than 7-minute miles.
I was definitely feeling the lungs burn and the legs felt great. This type of run is what really makes a difference for me when it comes to running 5-Ks.
For me, running 10 miles isn't that difficult and neither is running sprints at a quick pace.
But the workout combination of endurance, plus speed goes a long way toward improving race times for me. We'll see how it might translate to next Thursday's 5-K Turkey Trot in Erie, Pa.
Runners World Quote of the Day:
"Nothing's better than the wind to your back, the sun in front of you, and your friends beside you."
Aaron Douglas Trimble, Runner
Happy running!
P.S. Check back on Friday night for news about a big sale coming up at Achilles Running Shop in Mentor!
The energy level was there today so I amped up the speed for these three miles to a 6:53/mile pace for the first mile. This was probably just a tad too fast, so I dropped down to 6:58/mile pace for the last two miles.
It's been a long time since I did a training run that included sustained pace faster than 7-minute miles.
I was definitely feeling the lungs burn and the legs felt great. This type of run is what really makes a difference for me when it comes to running 5-Ks.
For me, running 10 miles isn't that difficult and neither is running sprints at a quick pace.
But the workout combination of endurance, plus speed goes a long way toward improving race times for me. We'll see how it might translate to next Thursday's 5-K Turkey Trot in Erie, Pa.
Runners World Quote of the Day:
"Nothing's better than the wind to your back, the sun in front of you, and your friends beside you."
Aaron Douglas Trimble, Runner
Happy running!
P.S. Check back on Friday night for news about a big sale coming up at Achilles Running Shop in Mentor!
Wednesday, November 18, 2009
Fruit cake/4-mile recovery run
The food editor at The News-Herald, Janet Podolak, brought in some fruit cake that someone made for her to sample. Oh my gosh was that good! What a delicious afternoon snack providing me extra energy to burn off this evening.
After last night's intense speed workout, tonight was designed to be a fairly easy steady-state 4-mile run, one that I eventually finished in about 32:20.
Feeling a little sore, I decided to warm up for a mile and stretch out before amping up the pace.
I hopped back on the treadmill and jumped into an 8:34/mile pace for a while, but that soon just felt too slow, so I dialed it down to 8:00/mile pace and keep it at that speed for about 25 minutes.
For the last four minutes of the run, I felt great and decided to kick it in at a 7:30/mile pace. Still felt easy, which was the point of tonight. I'm hopeful Thursday's workout will be a fast-paced tempo run.
Happy running!
After last night's intense speed workout, tonight was designed to be a fairly easy steady-state 4-mile run, one that I eventually finished in about 32:20.
Feeling a little sore, I decided to warm up for a mile and stretch out before amping up the pace.
I hopped back on the treadmill and jumped into an 8:34/mile pace for a while, but that soon just felt too slow, so I dialed it down to 8:00/mile pace and keep it at that speed for about 25 minutes.
For the last four minutes of the run, I felt great and decided to kick it in at a 7:30/mile pace. Still felt easy, which was the point of tonight. I'm hopeful Thursday's workout will be a fast-paced tempo run.
Happy running!
Tuesday, November 17, 2009
Speed doesn't kill/Erie Runners Club Turkey Trot
With not a lot of time to spare this evening due to babysitting duties at home, I finally got out to the gym for a speed workout on the treadmill just after 9 p.m.
I decided to do 6x200 intervals with 1-minute recovery jogs. After a 1-mile warmup at 9:06 pace, I did a little stretching, then got ready to amp it up.
The 200s were run between 5:49 and 5:43/mile pace, more toward the latter for the final four intervals. Felt great, like I could have gone even faster pace, but this was good for tonight. I finished up with a 1.25 mile cooldown at about 8:00/mile pace.
Earlier in the day, I signed up for the 5-K for the Erie Runners Club Turkey Trot on Thanksgiving morning. I'm stoked since last year I couldn't run it due to a sprained ankle from furniture moving. It wasn't my fault, ask my wife :-)
The Runners Club is expecting more than 2,000 runners combined for the 10-K and 5-K with the race director indicating he expects this year to be the largest crowd ever.
Registration online closes Nov. 19 at 9 p.m. So if you haven't registered for either race, do it now. You can also register the day of the race, but aren't guaranteed a shirt or sweatshirt.
If weather conditions are good (which they rarely are this time of year), the course is ripe for a good finishing time. For the 5-K it's completely flat and is an out and back course. It's probably similar for the 10-K, but I'm not sure since I haven't done that race.
I enjoy the 5-K especially because you get to see all the runners (and walkers too) at some point and any cool costumes people are wearing. Most of the time, people are cheering you on and it's a lot of fun.
Fewer than nine days to go until race day! By the way, if you're planning to run something on Thanksgiving drop me an e-mail or post a comment. Would love to hear from you. I'll also publish your results on this blog if you like.
Happy running!
I decided to do 6x200 intervals with 1-minute recovery jogs. After a 1-mile warmup at 9:06 pace, I did a little stretching, then got ready to amp it up.
The 200s were run between 5:49 and 5:43/mile pace, more toward the latter for the final four intervals. Felt great, like I could have gone even faster pace, but this was good for tonight. I finished up with a 1.25 mile cooldown at about 8:00/mile pace.
Earlier in the day, I signed up for the 5-K for the Erie Runners Club Turkey Trot on Thanksgiving morning. I'm stoked since last year I couldn't run it due to a sprained ankle from furniture moving. It wasn't my fault, ask my wife :-)
The Runners Club is expecting more than 2,000 runners combined for the 10-K and 5-K with the race director indicating he expects this year to be the largest crowd ever.
Registration online closes Nov. 19 at 9 p.m. So if you haven't registered for either race, do it now. You can also register the day of the race, but aren't guaranteed a shirt or sweatshirt.
If weather conditions are good (which they rarely are this time of year), the course is ripe for a good finishing time. For the 5-K it's completely flat and is an out and back course. It's probably similar for the 10-K, but I'm not sure since I haven't done that race.
I enjoy the 5-K especially because you get to see all the runners (and walkers too) at some point and any cool costumes people are wearing. Most of the time, people are cheering you on and it's a lot of fun.
Fewer than nine days to go until race day! By the way, if you're planning to run something on Thanksgiving drop me an e-mail or post a comment. Would love to hear from you. I'll also publish your results on this blog if you like.
Happy running!
Monday, November 16, 2009
A hard lift and easy run
For the second week in a row, I got in a good weightlifting session. Always feel great after pumping some iron for about 30 minutes.
I hope I can continue this trend because strength training is one of the keys, I think, in maintaining fitness when you're not racing much in the winter.
Obviously, the Governator wasn't known for being a runner, but how can you not love old photos of that guy? No girly man was he. He pumped you up!
After working up a sweat, I hopped on the treadmill and busted out 4 miles in 34 minutes for about an 8:30/mile pace. Nothing too hard, just a good run to get the kinks out after taking off Sunday.
Runner's World Quote of the Day:
"The more I thought about what I get to do, the less I realized I had to do. It was just a shift, just a new perspective, just a new and more grateful method for labeling the things in my life. Think about it — if you stopped yourself every single time you were about to say, 'I have to' and changed it to 'I get to,' it might change your entire experience."
Kristin Armstrong, Mile Markers blog, runnersworld.com
Happy running!
Saturday, November 14, 2009
What a beautiful day for a long run
Runners World quote of the day from running legend Bill Rodgers:
"A road race is the closest thing to a party I can think of."
With this in mind, I woke up this morning and headed out for a 10-miler with my friend Tom.
We got in a wonderful run with temperatures in the mid-50s and a cloudless sky. Is this really November?
No complaining here, take it while you can get it and enjoy it.
Our run was great, just slightly over an 8:50/mile pace and we finished 10.44 miles in 1 hr. 32 min. and some change.
It was one of those days where you don't really want to stop because you're having too much fun.
Happy running!
Friday, November 13, 2009
Refreshed after a day off
After feeling sluggish Thursday I took the day off. This helped rejuvenate me so on Friday, typically my normal day off from running, I got in a nice and easy 3.5-mile run at 8:34/mile pace.
I'm ready for a good 10-miler on Saturday morning with my friend Tom Brickman. We like to meet up at the Ashtabula County Western Reserve Greenway Trail.
I love running long runs here because it's very scenic and no cars. It's also not packed full of people like many running trails in Northeast Ohio, but there are usually enough runners, bikers and walkers so that you don't feel alone.
Quote of the day:
"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn out beliefs stop you from moving beyond yourself."
John Bingham, "Tools and Rules," Runner's World
Happy running!
I'm ready for a good 10-miler on Saturday morning with my friend Tom Brickman. We like to meet up at the Ashtabula County Western Reserve Greenway Trail.
I love running long runs here because it's very scenic and no cars. It's also not packed full of people like many running trails in Northeast Ohio, but there are usually enough runners, bikers and walkers so that you don't feel alone.
Quote of the day:
"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn out beliefs stop you from moving beyond yourself."
John Bingham, "Tools and Rules," Runner's World
Happy running!
Wednesday, November 11, 2009
A hard five-miler
Just got done watching the Cavs beat Orlando, sweet!
Before watching the game on DVR, I got in a nice five-mile tempo run, essentially finishing my jaunt in about 37:30. I felt strong pushing for 21 minutes in the middle between the slower warmup and cooldown.
I love that feeling when running 7-minute miles starts to feel "comfortable" and I can start to really push the pace into the mid to high six-minute mile range.
Hoping tomorrow I can get in a nice easy run and take Friday off.
Here's a quote from the legendary Bill Rodgers that I wanted to pass along, basically it's not always easy to get out and do what you love, but somehow you need to find a way.
"In the 30 years I've been a runner I've run more than 150,000 miles. Still, some of the hardest steps I take are those first few getting out the door for daily runs."
Before watching the game on DVR, I got in a nice five-mile tempo run, essentially finishing my jaunt in about 37:30. I felt strong pushing for 21 minutes in the middle between the slower warmup and cooldown.
I love that feeling when running 7-minute miles starts to feel "comfortable" and I can start to really push the pace into the mid to high six-minute mile range.
Hoping tomorrow I can get in a nice easy run and take Friday off.
Here's a quote from the legendary Bill Rodgers that I wanted to pass along, basically it's not always easy to get out and do what you love, but somehow you need to find a way.
"In the 30 years I've been a runner I've run more than 150,000 miles. Still, some of the hardest steps I take are those first few getting out the door for daily runs."
Tuesday, November 10, 2009
Lifting & GoErie.com
Got in my first strength training session in a while tonight. Nothing too heavy just light weights and high repetitions - meaning sets of 10 to 12.
I love to lift and it seems like once I'm back into it I feel great. Then all of a sudden I stop and that's it for months. Wish I could break the cycle.
After my lift, I got in a nice recovery 3-mile run to follow up after last night's hard tempo run. Nice and easy pace about 8:13/mile, but lots of sweat so that's good.
I'm getting fired up for the Turkey Trot in Erie, Pa., on Thanksgiving morning. Just hoping it's not a blizzard this year! If you'd like to register, click here.
Anyway, thanks for a plug for my new blog from Heather Cass, who authors the Runners Notes blog on www.goerie.com which is the Web site for the Erie Times-News. She also puts together the Her Times magazine, a must read publication designed for a female audience.
Heather is a personal friend and a very good runner and active member of the Erie Runners Club. I was pleasantly surprised to see she had mentioned this blog in one of her postings. Thanks again Heather.
Happy running!
I love to lift and it seems like once I'm back into it I feel great. Then all of a sudden I stop and that's it for months. Wish I could break the cycle.
After my lift, I got in a nice recovery 3-mile run to follow up after last night's hard tempo run. Nice and easy pace about 8:13/mile, but lots of sweat so that's good.
I'm getting fired up for the Turkey Trot in Erie, Pa., on Thanksgiving morning. Just hoping it's not a blizzard this year! If you'd like to register, click here.
Anyway, thanks for a plug for my new blog from Heather Cass, who authors the Runners Notes blog on www.goerie.com which is the Web site for the Erie Times-News. She also puts together the Her Times magazine, a must read publication designed for a female audience.
Heather is a personal friend and a very good runner and active member of the Erie Runners Club. I was pleasantly surprised to see she had mentioned this blog in one of her postings. Thanks again Heather.
Happy running!
Monday, November 9, 2009
Tempo run time/Achilles Running Shop news
Busted out a 35-minute tempo tonight on the treadmill.
Overall, the run was 4.25 miles with miles 2 and 3 conducted at faster than 7-minute mile pace finishing at a top speed of 6:32/mile pace for 2 minutes, then cooling down the last 10 minutes at an 8:13/mile pace.
That's one nice thing about a treadmill, you can see exactly how fast you are going.
Here are some of the latest deals and happenings at Achilles Running Shop in Mentor:
New Price Reductions on Shoes! They're making room for the new models coming soon.
The following are now 25 percent off - in stock only:
Adidas Supernova Glide
Asics 2140 & Kayano
New Balance 769
Nike Free 5.0, Free Everyday (men), Skylon, Structure Triax
Saucony Triumph 6 & Guide II
Also, there are still spaces available for the store's Diva Night, which is Wednesday, Nov. 11 at 6:45 p.m.
The featured guest will be Dr. Jessica Jordan from French Chiropractic and Wellness Center. She will discuss running, running injuries, and how chiropractic can help.
If interested, RSVP by calling 440-255-7861 or e-mail pat@achillesrunning.com.
Happy running!
Overall, the run was 4.25 miles with miles 2 and 3 conducted at faster than 7-minute mile pace finishing at a top speed of 6:32/mile pace for 2 minutes, then cooling down the last 10 minutes at an 8:13/mile pace.
That's one nice thing about a treadmill, you can see exactly how fast you are going.
Here are some of the latest deals and happenings at Achilles Running Shop in Mentor:
New Price Reductions on Shoes! They're making room for the new models coming soon.
The following are now 25 percent off - in stock only:
Adidas Supernova Glide
Asics 2140 & Kayano
New Balance 769
Nike Free 5.0, Free Everyday (men), Skylon, Structure Triax
Saucony Triumph 6 & Guide II
Also, there are still spaces available for the store's Diva Night, which is Wednesday, Nov. 11 at 6:45 p.m.
The featured guest will be Dr. Jessica Jordan from French Chiropractic and Wellness Center. She will discuss running, running injuries, and how chiropractic can help.
If interested, RSVP by calling 440-255-7861 or e-mail pat@achillesrunning.com.
Happy running!
Saturday, November 7, 2009
Beautiful day for running in shorts
Wow, 65 degrees in November and I ran in shorts! Gotta love that.
My 10-plus miler yesterday was tougher than I thought and I'm feeling pretty tired and sore today. It was mostly because the run had some challenging hills including a slow 3/4 mile incline at mile 9.
My Achille's tendons were barking at me a little bit so today was a recovery run. Just did a nice easy 20-minute run to loosen up. Ran at an 8:30/mile pace.
For the week, I got in 38 miles, which is one of the higher totals I've had for a while because of all the racing I've done this year. A typical race week means two days off prior to the race and lighter than usual mileage.
Speaking of races, I'll be running the Erie Runners Club Turkey Trot in Erie, Pa., on Thanksgiving morning. I'm entering the 5-K. I've heard more than 1,000 people will be doing the 5-K this year and probably about the same number for the 10-K.
I'd like to place in my age group (35-39) that would be a good day. Hopefully the weather won't be a blizzard like it usually is when I do this race.
Happy running!
My 10-plus miler yesterday was tougher than I thought and I'm feeling pretty tired and sore today. It was mostly because the run had some challenging hills including a slow 3/4 mile incline at mile 9.
My Achille's tendons were barking at me a little bit so today was a recovery run. Just did a nice easy 20-minute run to loosen up. Ran at an 8:30/mile pace.
For the week, I got in 38 miles, which is one of the higher totals I've had for a while because of all the racing I've done this year. A typical race week means two days off prior to the race and lighter than usual mileage.
Speaking of races, I'll be running the Erie Runners Club Turkey Trot in Erie, Pa., on Thanksgiving morning. I'm entering the 5-K. I've heard more than 1,000 people will be doing the 5-K this year and probably about the same number for the 10-K.
I'd like to place in my age group (35-39) that would be a good day. Hopefully the weather won't be a blizzard like it usually is when I do this race.
Happy running!
Friday, November 6, 2009
New shoes and instant energy beans
Love my new Nike Air Zoom Structure Triax shoes and got to try them out on a 10-mile run with a buddy of mine.
My feet feel pretty good and I have no problems to report right out of the box.
I also tried eating one Life Fitness Instant Energy Beans Double Mocha Gourmet Chewable before the run.
They have 40 mg of caffeine in them plus tons of B12 vitamin and only 5 calories each.
The taste wasn't good that's for sure. Soon into the run, I felt the surge of caffeine, especially since I rarely consume any at all. No coffee or pop with caffeine because it gives me problems sleeping.
But I keep getting these sample in the packets from road races, so I figured I give one a try.
It's hard to say if I'll try them again because they sped up the bladder and forced a bathroom break during the run. Plus, I'll probably have trouble falling asleep tonight.
But hey, at least I know what they're like.
My feet feel pretty good and I have no problems to report right out of the box.
I also tried eating one Life Fitness Instant Energy Beans Double Mocha Gourmet Chewable before the run.
They have 40 mg of caffeine in them plus tons of B12 vitamin and only 5 calories each.
The taste wasn't good that's for sure. Soon into the run, I felt the surge of caffeine, especially since I rarely consume any at all. No coffee or pop with caffeine because it gives me problems sleeping.
But I keep getting these sample in the packets from road races, so I figured I give one a try.
It's hard to say if I'll try them again because they sped up the bladder and forced a bathroom break during the run. Plus, I'll probably have trouble falling asleep tonight.
But hey, at least I know what they're like.
Thursday, November 5, 2009
Got a new pair of shoes!
I love shopping at Achille's Running Shop in Mentor.
Great place to get your gear because the people there actually know what they're talking about and can help you find the best pair of shoes for you to wear.
Decided to go with Nike Air Zoom Structure Triax shoe. It's the third pair in a row I've purchased and I love them.
Figure I'll try them out on an easy 10-miler on Friday. Will let you know how they feel.
Wednesday, November 4, 2009
Welcome to my blog
For the most part, I've been a runner -- except for a six-year lapse when I got big and fat during my late 20s and early 30s -- since I was a freshman in high school.
As I soon enter the Masters Division for 40 years and older, I hope to use this forum to keep people updated about my running adventures.
Perhaps I'll put occasional posts on how my training goes and other related matters, but I will definitely try to put any race results on here. I'd also like to try to pass along any advice I can share based on my experiences.
We'll see how this develops.
Hope to see you out on the road, trail or race sometime soon!
As I soon enter the Masters Division for 40 years and older, I hope to use this forum to keep people updated about my running adventures.
Perhaps I'll put occasional posts on how my training goes and other related matters, but I will definitely try to put any race results on here. I'd also like to try to pass along any advice I can share based on my experiences.
We'll see how this develops.
Hope to see you out on the road, trail or race sometime soon!
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