With the holidays in full swing especially Christmas traveling, my time has been limited along with my Internet access, so it's been a while since I posted. I'll just give a brief synopsis of what's been going on with my training.
I've been running very consistently, and three days in a row were outside on Christmas Day (3.5 miles? in 30 minutes); post Christmas Day (a hard 5.1 miles in 38:10 for 7:29/mile pace) and following that up the next day (7.6 miles in 60 minutes for 7:53/mile pace!).
Last night I decided I'll do the 5-miler on New Year's Day (10 a.m. start!) unless there is heavy snow. I'm doubting I'll set any speed records, but it will be fun to get out and race with some other crazy people like me.
In the process of making that decision I did an easy, easy 30-minute run -- 8:52/mile pace. Just to taper off a little bit from all the hard training during last weekend and so that I could be fresh.
I also got to try out a new pair of runner's short that Santa gave me. Has a pocket in the back to carry my iPod. It worked great! Hardly noticed it was there and I didn't have to hold it during my treadmill run.
I'll try to make sure I post my race results as soon as I find out how I did on New Year's Day.
Runners World Quote of the Day ... I really like this one:
"When you have the enthusiasm and the passion, you end up figuring how to excel."
Deena Kastor, U.S. Olympic Marathoner
Happy running!
Wednesday, December 30, 2009
Wednesday, December 23, 2009
Awesome hard, brisk 5-mile tempo
I didn't have much time to post this last night, so this is a day late, meaning my workout was Tuesday night.
Got in 8 minutes of elliptical work, then hit the weights for some chest, hips and leg exercises.
Surprisingly, the lower body workouts continue to feel great and I'm keeping my theme of very little weight with a very gradual goal of increasing the pounds lifted. I'm feeling less sore in these areas after a run, so it must be working.
After the weights, I hit the treadmill. I wanted to do a hard tempo run -- meaning the first and last miles would be fairly easy, but the middle three miles would be challenging.
I busted out the first mile in 8:32 to get warmed up. Then I ratcheted it up to a 6:58/mile pace for the next three miles. This was hard right away, mentally I knew I could do it and hoped the physical part would hold up.
There were times when I wanted to slow down and take it easier, but this is where strength is built mentally. After 2 miles, I kept thinking I can always run just one more mile and that's what I did.
It wasn't easy at all, but busting out 3 miles faster than 7 minutes a mile for a tempo workout was great! I think I gained even more mental toughness than physical improvement during this run.
That's because I don't have much experience training faster than a 7-minute mile pace for an extended period of time, although 5-K races are a different story since you don't have to save yourself and can go all out.
During previous tempo runs when the weather was warm, I've done a few training runs that have had mile paces faster than 7 minutes, but then I always seem to slow down a little bit at some point and haven't sustained it. So I'm very encouraged by this run.
After the 3 miles at 6:58/pace were done. I walked for about 30-40 seconds to recover, then dialed it back in at a 8:06/mile pace to finish the 5 miles.
The time was about 38:13 for the entire 5 miles or 7:38/mile pace. But the overall time isn't what was important or even the goal here, it was to sustain a hard training pace faster than 7 minutes per mile and that's what was done. So I'm very happy to break this barrier.
Runners World Quote of the Day:
"This is what really matters: running. This is where I know where I am."
Steve Jones, former marathon world record holder
Happy running!
Got in 8 minutes of elliptical work, then hit the weights for some chest, hips and leg exercises.
Surprisingly, the lower body workouts continue to feel great and I'm keeping my theme of very little weight with a very gradual goal of increasing the pounds lifted. I'm feeling less sore in these areas after a run, so it must be working.
After the weights, I hit the treadmill. I wanted to do a hard tempo run -- meaning the first and last miles would be fairly easy, but the middle three miles would be challenging.
I busted out the first mile in 8:32 to get warmed up. Then I ratcheted it up to a 6:58/mile pace for the next three miles. This was hard right away, mentally I knew I could do it and hoped the physical part would hold up.
There were times when I wanted to slow down and take it easier, but this is where strength is built mentally. After 2 miles, I kept thinking I can always run just one more mile and that's what I did.
It wasn't easy at all, but busting out 3 miles faster than 7 minutes a mile for a tempo workout was great! I think I gained even more mental toughness than physical improvement during this run.
That's because I don't have much experience training faster than a 7-minute mile pace for an extended period of time, although 5-K races are a different story since you don't have to save yourself and can go all out.
During previous tempo runs when the weather was warm, I've done a few training runs that have had mile paces faster than 7 minutes, but then I always seem to slow down a little bit at some point and haven't sustained it. So I'm very encouraged by this run.
After the 3 miles at 6:58/pace were done. I walked for about 30-40 seconds to recover, then dialed it back in at a 8:06/mile pace to finish the 5 miles.
The time was about 38:13 for the entire 5 miles or 7:38/mile pace. But the overall time isn't what was important or even the goal here, it was to sustain a hard training pace faster than 7 minutes per mile and that's what was done. So I'm very happy to break this barrier.
Runners World Quote of the Day:
"This is what really matters: running. This is where I know where I am."
Steve Jones, former marathon world record holder
Happy running!
Sunday, December 20, 2009
A long run on a Sunday
After watching the Browns win their second straight, I headed to the gym to get in a long run.
I did a quick 10-minute warmup on the elliptical machine then hit the treatmill. Long runs are supposed to be done at a fairly easy pace.
I cranked out the first mile in 8:34 and it felt great. So I bumped it up to an 8:13/mile pace for the next mile.
Eventually, I ratcheted it up to about an 8 minute mile pace for most of the remaining time. For the last 0.3 miles I kicked it in at 7:30/mile pace.
Total time and distance was 7.5 miles at 60:38 for 8:05/mile pace. Pretty solid for a long run, I'm happy.
Runners World Quote of the Day:
"I always run alone, away from phones and stress. Running is a major part of my life because it keeps me sane."
Michael Roux, Jr., Executive Chef, Le Gavroche, London
Happy running!
I did a quick 10-minute warmup on the elliptical machine then hit the treatmill. Long runs are supposed to be done at a fairly easy pace.
I cranked out the first mile in 8:34 and it felt great. So I bumped it up to an 8:13/mile pace for the next mile.
Eventually, I ratcheted it up to about an 8 minute mile pace for most of the remaining time. For the last 0.3 miles I kicked it in at 7:30/mile pace.
Total time and distance was 7.5 miles at 60:38 for 8:05/mile pace. Pretty solid for a long run, I'm happy.
Runners World Quote of the Day:
"I always run alone, away from phones and stress. Running is a major part of my life because it keeps me sane."
Michael Roux, Jr., Executive Chef, Le Gavroche, London
Happy running!
Saturday, December 19, 2009
Fast 5-miler with intervals, strength training
Today was a good hard 5-miler mixed in with 3x800s, and 2x400s. It was at a fast pace.
First I'll mention the ab workout and the other warm-ups. I hit the elliptical for a 10-minute session, then over to the free weight area to do the hanging ab straps, which are absolutely killer.
You basically hang with your arms in the straps and then lift up your legs to your chest. If you keep your legs straight out while raising them it targets the lower abs more. If you just raise your legs with them pointing down, it's less on the lower (but still gets 'em) and more on the rest of the abdominals. I did six sets overall mixing in the different exercises, trying to get up to 10 in a set on most, but not always.
Then I hit the ab crunch weight machine and did three sets of 12 for the upper and mid-abs, left and right obliques. I'm digging this new routine for my core. I feel it's making me stronger overall.
I saw a woman jumping rope and when she was finished, I gave it a try. Back in high school we used to do 500 jumps as a way to warmup for basketball practice. I probably did about 50 before calling it quits today.
On the treadmill, I wanted to go fairly hard, especially since I had two Christmas parties on Friday, so I wanted to burn some calories.
The first mile was done fairly comfortably at 7:58. The second mile I initially bumped it up to about 7:41/mile pace and mixed in two 400 meter sprints as fast as 6:40/mile pace. Mixed in between these intervals were "breaks" at 7:20/mile pace.
Then I wanted to sustain that quick pace longer. I decided to do three sets of 800 meters at 6:40 pace with 1-2 minute "breaks" at 8:00 mile pace. Whew, that was tough.
During the final mile, I was feeling it and dropped down to about 8:34 so I could recover for a few minutes, then busted out the last 0.6 miles at 7:30/mile pace.
Overall the 5-miler was finished at 37:20 or 7:28/mile pace. I was pretty happy with that, especially getting some quality time at 6:40/mile pace during a 5-mile training run.
As I mentioned in a previous post, if I can stay healthy and injury-free, I don't think it's out of the question to consistently train next year in the mid to high 6-minute mile pace and maybe bust out a race or two faster than 6-minute-mile pace. Running in the 18s for a 5-K would be nice for a soon-to-be 40-year-old.
With this in mind, I thought this Runners World Quote of the Day was appropriate ...
"It is amazing how much you can progress week after week, month after month, year after year if you allow for gradual training increases."
Bob Glover, The Runner's Handbook
Happy running!
First I'll mention the ab workout and the other warm-ups. I hit the elliptical for a 10-minute session, then over to the free weight area to do the hanging ab straps, which are absolutely killer.
You basically hang with your arms in the straps and then lift up your legs to your chest. If you keep your legs straight out while raising them it targets the lower abs more. If you just raise your legs with them pointing down, it's less on the lower (but still gets 'em) and more on the rest of the abdominals. I did six sets overall mixing in the different exercises, trying to get up to 10 in a set on most, but not always.
Then I hit the ab crunch weight machine and did three sets of 12 for the upper and mid-abs, left and right obliques. I'm digging this new routine for my core. I feel it's making me stronger overall.
I saw a woman jumping rope and when she was finished, I gave it a try. Back in high school we used to do 500 jumps as a way to warmup for basketball practice. I probably did about 50 before calling it quits today.
On the treadmill, I wanted to go fairly hard, especially since I had two Christmas parties on Friday, so I wanted to burn some calories.
The first mile was done fairly comfortably at 7:58. The second mile I initially bumped it up to about 7:41/mile pace and mixed in two 400 meter sprints as fast as 6:40/mile pace. Mixed in between these intervals were "breaks" at 7:20/mile pace.
Then I wanted to sustain that quick pace longer. I decided to do three sets of 800 meters at 6:40 pace with 1-2 minute "breaks" at 8:00 mile pace. Whew, that was tough.
During the final mile, I was feeling it and dropped down to about 8:34 so I could recover for a few minutes, then busted out the last 0.6 miles at 7:30/mile pace.
Overall the 5-miler was finished at 37:20 or 7:28/mile pace. I was pretty happy with that, especially getting some quality time at 6:40/mile pace during a 5-mile training run.
As I mentioned in a previous post, if I can stay healthy and injury-free, I don't think it's out of the question to consistently train next year in the mid to high 6-minute mile pace and maybe bust out a race or two faster than 6-minute-mile pace. Running in the 18s for a 5-K would be nice for a soon-to-be 40-year-old.
With this in mind, I thought this Runners World Quote of the Day was appropriate ...
"It is amazing how much you can progress week after week, month after month, year after year if you allow for gradual training increases."
Bob Glover, The Runner's Handbook
Happy running!
Thursday, December 17, 2009
Easy four-miler with strength training
Felt good tonight even after yesterday's somewhat challenging workout. I started the night off with 7 minutes of elliptical and then did some biceps, lats and lower back weight training. Three sets of each.
Then I hopped on the treadmill with running easy in mind. For the most part, it was just that, running at an 8:13/mile pace for the first 1.5 miles, then gradually bumping it up to 7:53/mile. After sticking at that pace for a while, I decided to ratchet it up for the final 1/2 mile.
I gunned it up to 7:13 mile for two minutes then decided to sprint it in for the last 0.3 miles finishing up at a 6:48/mile pace. Felt great!! The total time was 32:20 for 4 miles or 8:05/mile.
I'm certainly enjoying this new regime of strength training and treadmill running. A nice change for running out in the cold.
Runners World Quote of the Day:
"Running changed my life and brought it into balance. I now feel as though my entire essence, body, and soul is centered."
Donna Isaacson, Casting director
Happy running!
Then I hopped on the treadmill with running easy in mind. For the most part, it was just that, running at an 8:13/mile pace for the first 1.5 miles, then gradually bumping it up to 7:53/mile. After sticking at that pace for a while, I decided to ratchet it up for the final 1/2 mile.
I gunned it up to 7:13 mile for two minutes then decided to sprint it in for the last 0.3 miles finishing up at a 6:48/mile pace. Felt great!! The total time was 32:20 for 4 miles or 8:05/mile.
I'm certainly enjoying this new regime of strength training and treadmill running. A nice change for running out in the cold.
Runners World Quote of the Day:
"Running changed my life and brought it into balance. I now feel as though my entire essence, body, and soul is centered."
Donna Isaacson, Casting director
Happy running!
Wednesday, December 16, 2009
Feeling stronger, faster
Today was nice to have the day off work, since I had to work during the last weekend.
I took advantage getting in some strength training before I embarked on a 5-mile run. I tried something new adding in a set of leg presses. I think the last time I did a set was back in high school, gulp 21-22 years ago.
I started with very little weight, since I had no idea how it would affect me because I planned to run later. But it actually felt really good and energizing! I also did some hip abducter strength exercises for the second time in two weeks. It feels like I'm getting stronger in my legs, allowing me to run faster.
I also worked in three sets of shoulder press and lateral raises for the upper body. Good stuff!
For the run, I started slowly busting out the first mile in 8:48, picked up the pace to about 7:40/mile, then finished up the bulk of the run at 7:30/mile or faster. The last three minutes I ramped it up to about 7:06/mile.
So the last for miles were run at an average of 7:28/mile pace, ultimately finishing at 38:32 for 5 miles or 7:42/mile.
The best part of this run was that for the most part, it felt fairly easy. I hope this is a sign of things to come. I'd love to train in the low 7-minute mile range and have it feel "easy". Perhaps by spring, I'll be able to train in the high 6-minute mile range and start running some races at a sub-6 minute pace. Wouldn't that be awesome just as I'm turning 40!
With this in mind, I felt this Runners World Quote of the Day was perfect:
"I run with my head, my heart and my guts, because physically, I don't think I've got a great deal of talent or ability. I started at the bottom and worked up."
Steve Jones, former marathon world record holder
Happy running!
I took advantage getting in some strength training before I embarked on a 5-mile run. I tried something new adding in a set of leg presses. I think the last time I did a set was back in high school, gulp 21-22 years ago.
I started with very little weight, since I had no idea how it would affect me because I planned to run later. But it actually felt really good and energizing! I also did some hip abducter strength exercises for the second time in two weeks. It feels like I'm getting stronger in my legs, allowing me to run faster.
I also worked in three sets of shoulder press and lateral raises for the upper body. Good stuff!
For the run, I started slowly busting out the first mile in 8:48, picked up the pace to about 7:40/mile, then finished up the bulk of the run at 7:30/mile or faster. The last three minutes I ramped it up to about 7:06/mile.
So the last for miles were run at an average of 7:28/mile pace, ultimately finishing at 38:32 for 5 miles or 7:42/mile.
The best part of this run was that for the most part, it felt fairly easy. I hope this is a sign of things to come. I'd love to train in the low 7-minute mile range and have it feel "easy". Perhaps by spring, I'll be able to train in the high 6-minute mile range and start running some races at a sub-6 minute pace. Wouldn't that be awesome just as I'm turning 40!
With this in mind, I felt this Runners World Quote of the Day was perfect:
"I run with my head, my heart and my guts, because physically, I don't think I've got a great deal of talent or ability. I started at the bottom and worked up."
Steve Jones, former marathon world record holder
Happy running!
Monday, December 14, 2009
Four-miler, core and strength
I didn't get the chance to run Sat. or Sunday due to work, so I was definitely fresh for tonight's workout. Sometimes, it's really nice to have a few days off from running to let the body and mind recover.
I started the night with a 5-minute elliptical warmup, then hit the weights for a chest workout, 3 sets each of chest press and fly.
Then I asked the gym trainer on hand for some suggestions for lower abdominal workouts and she gave me some good suggestions. I'm not sure what they are called or really how to describe them (maybe a future post), but I know this is certainly an area to improve. If I can make gains in strength in the core this winter and spring, I feel like it will lead to faster racing times next year.
After killing my abs, I hit the treadmill for 4 miles and finished in 30:10 or 7:32/mile pace. I ran the last two miles at 7:13 or faster including the last three minutes at 6:53/mile pace. Felt great. Lots of sweat too.
Runners World Quote of the Day:
"This is not about instant gratification. You have to work hard for it, sweat for it, give up sleeping in on Sunday mornings."
Lauren Fessenden, marathoner
Happy running!
I started the night with a 5-minute elliptical warmup, then hit the weights for a chest workout, 3 sets each of chest press and fly.
Then I asked the gym trainer on hand for some suggestions for lower abdominal workouts and she gave me some good suggestions. I'm not sure what they are called or really how to describe them (maybe a future post), but I know this is certainly an area to improve. If I can make gains in strength in the core this winter and spring, I feel like it will lead to faster racing times next year.
After killing my abs, I hit the treadmill for 4 miles and finished in 30:10 or 7:32/mile pace. I ran the last two miles at 7:13 or faster including the last three minutes at 6:53/mile pace. Felt great. Lots of sweat too.
Runners World Quote of the Day:
"This is not about instant gratification. You have to work hard for it, sweat for it, give up sleeping in on Sunday mornings."
Lauren Fessenden, marathoner
Happy running!
Sunday, December 13, 2009
Long run and lifting
First, I must apologize because this post is two days late, meaning my workout was done on Friday. I had to work Saturday and simply forgot to publish the post on Friday evening.
I hit the gym and did some back workouts including lats, traps and lower back after doing a 10-minute warmup on the elliptical machine.
Once that was all finished, I did a 7-mile run in 61:30 at 8:47/mile. The pace is usually much slower for a long run, which I consider anything longer than an hour of time.
It's been quite a while since I've run more than an hour on a treadmill. I think the last time was in the winter of 2006-2007 when I was training for the Cleveland Marathon in the spring of 2007. I'd much rather run outside, but when it's a lake-effect snowstorm you don't have much choice.
Speaking of marathons, I thought this Runners World Quote of the Day was appropriate, although I don't claim to have a love for this distance:
"I didn't want to run Boston to prove anything. I just fell in love with the marathon."
Roberta Gibb on running the Boston Marathon
Happy running!
I hit the gym and did some back workouts including lats, traps and lower back after doing a 10-minute warmup on the elliptical machine.
Once that was all finished, I did a 7-mile run in 61:30 at 8:47/mile. The pace is usually much slower for a long run, which I consider anything longer than an hour of time.
It's been quite a while since I've run more than an hour on a treadmill. I think the last time was in the winter of 2006-2007 when I was training for the Cleveland Marathon in the spring of 2007. I'd much rather run outside, but when it's a lake-effect snowstorm you don't have much choice.
Speaking of marathons, I thought this Runners World Quote of the Day was appropriate, although I don't claim to have a love for this distance:
"I didn't want to run Boston to prove anything. I just fell in love with the marathon."
Roberta Gibb on running the Boston Marathon
Happy running!
Wednesday, December 9, 2009
Recovery and strength workout
Tonight I was feeling sluggish, but still managed to make it to the gym to get in a workout.
I hopped on the elliptical machine for 10 minutes to get a warmup before hitting the weight machines. I kind of like this elliptical machine, it's different and I'm finding it helps me get ready for my workouts.
I focused on chest and shoulders tonight with the weights. Then I got on the treadmill.
Nothing special tonight, just trying to get the soreness and stiffness out of my legs after last night's hard workout.
Not much to report with the run, although I managed to "get in" four miles in 34:47, for an 8:41/mile pace. This is what I call a recovery run, nice and slow, but it's still tough since you're definitely not fresh and just trying to power through the after affects of a hard workout the day before.
Runners World Quote of the Day:
"When the runner's high does set in, usually around three or four miles, my body flows into a smooth rhythm and my mind is no longer conscious of how far or how long I've run or how much farther to go."
Matthew Shafner, lawyer and marathoner
My comment to this statement is I wish that was the case for me most of the time, but it's not. What a lucky guy! I'm always conscious of how far I've run and how much farther there is to go.
Happy running!
I hopped on the elliptical machine for 10 minutes to get a warmup before hitting the weight machines. I kind of like this elliptical machine, it's different and I'm finding it helps me get ready for my workouts.
I focused on chest and shoulders tonight with the weights. Then I got on the treadmill.
Nothing special tonight, just trying to get the soreness and stiffness out of my legs after last night's hard workout.
Not much to report with the run, although I managed to "get in" four miles in 34:47, for an 8:41/mile pace. This is what I call a recovery run, nice and slow, but it's still tough since you're definitely not fresh and just trying to power through the after affects of a hard workout the day before.
Runners World Quote of the Day:
"When the runner's high does set in, usually around three or four miles, my body flows into a smooth rhythm and my mind is no longer conscious of how far or how long I've run or how much farther to go."
Matthew Shafner, lawyer and marathoner
My comment to this statement is I wish that was the case for me most of the time, but it's not. What a lucky guy! I'm always conscious of how far I've run and how much farther there is to go.
Happy running!
Tuesday, December 8, 2009
Super blend for a workout!
Tonight I tried to shake things up a little bit, so I did a combination of several different workouts. Loved it!
First, I did 135 abdominal crunches on a machine -- basically it was 9 sets of 15 and included the front, left and right abdominal muscles or three sets of 15 for each side. Confusing? Probably not worth explaining, but it's much harder than sit-ups and was done with 45 lbs. each time.
Then I hit an elliptical machine and did 10 minutes on that. I've never really used one before except for a few minutes, so this was a nice warm-up for my run. It was kind of awkward at first, but I can see mixing this in occasionally as part of a workout. The low impact can be very helpful.
For my run, I decided to do a blend of tempo running and speed intervals. The first mile I ran in about 8:20 to get going. Then I dropped down to a 7:30/mile pace and alternated running at 6:53/mile pace for 1 min. 40 secs then switching back to 7:30/mile pace for one minute. I did six sets of this, before cooling down at an 8:34/mile pace.
Ultimately, my total run including warmup and cooldown was done in 30:57. It was 4 miles long for a total overall pace of 7:44 per mile.
I thought today's Runners World Quote of the Day was appropriate:
"Do quality workouts year-round, including during the winter. You're less likely to get injured because you won't hurry the training process, and you'll race better because you build fitness on a solid foundation."
Brad Hudson, elite coach
Happy running!
First, I did 135 abdominal crunches on a machine -- basically it was 9 sets of 15 and included the front, left and right abdominal muscles or three sets of 15 for each side. Confusing? Probably not worth explaining, but it's much harder than sit-ups and was done with 45 lbs. each time.
Then I hit an elliptical machine and did 10 minutes on that. I've never really used one before except for a few minutes, so this was a nice warm-up for my run. It was kind of awkward at first, but I can see mixing this in occasionally as part of a workout. The low impact can be very helpful.
For my run, I decided to do a blend of tempo running and speed intervals. The first mile I ran in about 8:20 to get going. Then I dropped down to a 7:30/mile pace and alternated running at 6:53/mile pace for 1 min. 40 secs then switching back to 7:30/mile pace for one minute. I did six sets of this, before cooling down at an 8:34/mile pace.
Ultimately, my total run including warmup and cooldown was done in 30:57. It was 4 miles long for a total overall pace of 7:44 per mile.
I thought today's Runners World Quote of the Day was appropriate:
"Do quality workouts year-round, including during the winter. You're less likely to get injured because you won't hurry the training process, and you'll race better because you build fitness on a solid foundation."
Brad Hudson, elite coach
Happy running!
Monday, December 7, 2009
Back to the grind
The snow outside was frightful, and vacation was so delightful, I had no place to go ... so I went to the gym for a run tonight. Betcha thought I'd come up with something more clever. Wrong :-)
Anyway, I got in 4 fairly easy miles, although it was a harder time than I thought it would be. My legs felt tight and the back of my legs were sore. Must have still been feeling it from my 5-miler yesterday.
The pace was about 8:40/mile for a total of 34:40. I'm glad I got it in though, I need to drop a few lbs. gained from too much vacation indulgence.
When growing up we used to had a poster on the door headed down to the basement. It simply read: "Those who indulge, bulge" and had a picture of a pig on it. I always thought it was humorous, but it is a lesson I remember, but frequently have a hard time following.
Tis the season, I suppose, but hopefully I can keep weight gain to a minimum.
Runners World Quote of the Day:
"It's the athlete's job to learn to do the hard things easily."
John Jerome, The Sweet Spot in Time
Happy running!
Anyway, I got in 4 fairly easy miles, although it was a harder time than I thought it would be. My legs felt tight and the back of my legs were sore. Must have still been feeling it from my 5-miler yesterday.
The pace was about 8:40/mile for a total of 34:40. I'm glad I got it in though, I need to drop a few lbs. gained from too much vacation indulgence.
When growing up we used to had a poster on the door headed down to the basement. It simply read: "Those who indulge, bulge" and had a picture of a pig on it. I always thought it was humorous, but it is a lesson I remember, but frequently have a hard time following.
Tis the season, I suppose, but hopefully I can keep weight gain to a minimum.
Runners World Quote of the Day:
"It's the athlete's job to learn to do the hard things easily."
John Jerome, The Sweet Spot in Time
Happy running!
Sunday, December 6, 2009
Last day of vacation running/first day of snow
Today is the last day of freedom before back to the grind on Monday morning.
This means the days of afternoon naps and running whenever is convenient are over for the time being.
With that said, I pumped out a 5-miler at a comfortable pace. It snowed, so the streets weren't completely clean and were a little slippery in some places.
The first three miles were done pretty much at an 8-minute mile pace (24:08). The fourth mile was a little slower because I encountered some black ice, so my footing wasn't that great. I clocked an 8:20 (32:28) for that mile.
After the black ice was gone, I decided to kick in the last mile, finishing it up at 7:20 pace to complete the journey in 39:48 or 7:57/mile pace.
For the next few months, my daily runs on weekdays/nights will mostly be conducted on the treadmill (boring!), but at least I can still get my mileage in without fear for safety.
Happy running!
This means the days of afternoon naps and running whenever is convenient are over for the time being.
With that said, I pumped out a 5-miler at a comfortable pace. It snowed, so the streets weren't completely clean and were a little slippery in some places.
The first three miles were done pretty much at an 8-minute mile pace (24:08). The fourth mile was a little slower because I encountered some black ice, so my footing wasn't that great. I clocked an 8:20 (32:28) for that mile.
After the black ice was gone, I decided to kick in the last mile, finishing it up at 7:20 pace to complete the journey in 39:48 or 7:57/mile pace.
For the next few months, my daily runs on weekdays/nights will mostly be conducted on the treadmill (boring!), but at least I can still get my mileage in without fear for safety.
Happy running!
Friday, December 4, 2009
Awesome 5-mile tempo run!
I'm very excited after today's 5-mile run, one of the fastest training runs I've ever done for this distance!
From the very beginning I felt warm and ready to go and did the first mile in 7:30.
Then I picked it up and did the second mile in about 7:15 with my watch showing 14:45. From there, the third mile time was 22:00 for another 7:15 mile.
Mile #4 was done in 29:25, so a little bit slower at 7:25, but still pretty good. I must have been feeling it after those two hard ones.
The last mile I decided to go as fast as possible, trying to simulate almost a race pace, but not quite.
When I got done, my watch read 36:15! That meant I did the last mile in 6:50. Very cool considering that during my last 5-K race just a little more than a week ago, my average mile was 6:34.
I feel great!
Runners World Quote of the Day:
"Good thoughts are no better than good dreams, unless they be executed."
Ralph Waldo Emerson
Happy running!
From the very beginning I felt warm and ready to go and did the first mile in 7:30.
Then I picked it up and did the second mile in about 7:15 with my watch showing 14:45. From there, the third mile time was 22:00 for another 7:15 mile.
Mile #4 was done in 29:25, so a little bit slower at 7:25, but still pretty good. I must have been feeling it after those two hard ones.
The last mile I decided to go as fast as possible, trying to simulate almost a race pace, but not quite.
When I got done, my watch read 36:15! That meant I did the last mile in 6:50. Very cool considering that during my last 5-K race just a little more than a week ago, my average mile was 6:34.
I feel great!
Runners World Quote of the Day:
"Good thoughts are no better than good dreams, unless they be executed."
Ralph Waldo Emerson
Happy running!
Wednesday, December 2, 2009
Strength and recovery
Tonight was all about hitting the weights and running a fairly easy recovery run.
I busted out three sets of chest, back, shoulders, arms and abdominal exercise during a 45-minute span.
Feeling nice and warm from the lifting, I set out to do a nice easy run of 30 minutes or 4 miles depending on how good I felt.
I eventually settled in for an 8:20 mile pace for the first three and then decided to do another mile at 8:13. Felt awesome and finished in 33:30 for the four miles or 8:22/mile.
I love vacation, have I mentioned that?
Runners World Quote of the Day:
"If one has determination, then things will get done."
Chinese Proverb
Happy running!
I busted out three sets of chest, back, shoulders, arms and abdominal exercise during a 45-minute span.
Feeling nice and warm from the lifting, I set out to do a nice easy run of 30 minutes or 4 miles depending on how good I felt.
I eventually settled in for an 8:20 mile pace for the first three and then decided to do another mile at 8:13. Felt awesome and finished in 33:30 for the four miles or 8:22/mile.
I love vacation, have I mentioned that?
Runners World Quote of the Day:
"If one has determination, then things will get done."
Chinese Proverb
Happy running!
Tuesday, December 1, 2009
A medium-hard five miler
Today I really wasn't sure what I wanted to do, but since I'm on vacation, now is not the time to pass up running outside during the daytime.
So after I made a decision to do five miles, I figured I'd just go with what felt good. In this case, it meant going at a pretty hard, but not too hard, pace. I busted out the first mile in 7:57, then did the next three miles at a similar pace -- around 7:55 or so.
The last mile I was pretty tired, but thought I'd kick it in. Surprisingly, when I looked at my watch after finishing up, I had run the last mile in 7:17 and wasn't expecting to see that pace. For the entire five miles, my time was 38:57 or 7:47/mile pace.
All in all, a good run considering I ran pretty hard the day before. Oh how I love vacation!
Runners World Quote of the Day:
"They say you can't run away from your troubles. I say that you can."
John Bingham, The Courage to Start
Speaking of Runners World, here is a link to good article to check out in case you ever have a bad race. We've all had them, that's for sure.
http://bit.ly/4opfgZ
Happy running!
So after I made a decision to do five miles, I figured I'd just go with what felt good. In this case, it meant going at a pretty hard, but not too hard, pace. I busted out the first mile in 7:57, then did the next three miles at a similar pace -- around 7:55 or so.
The last mile I was pretty tired, but thought I'd kick it in. Surprisingly, when I looked at my watch after finishing up, I had run the last mile in 7:17 and wasn't expecting to see that pace. For the entire five miles, my time was 38:57 or 7:47/mile pace.
All in all, a good run considering I ran pretty hard the day before. Oh how I love vacation!
Runners World Quote of the Day:
"They say you can't run away from your troubles. I say that you can."
John Bingham, The Courage to Start
Speaking of Runners World, here is a link to good article to check out in case you ever have a bad race. We've all had them, that's for sure.
http://bit.ly/4opfgZ
Happy running!
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