Last Saturday, I took second overall at the Ritley Run 5-K at Perry High School with a 19:12 time!
It's a fast course and I finished it five seconds faster than last year when I also took second place with a 19:17.
This race is really a nice community event as there is a 1.5 mile fun walk and small dashes across the football field for young children, who each receive a finisher's medal.
The weekend before Sunday Sept. 12, I ran the half marathon at Presque Isle in Erie, Pa. I was doing great for the first seven miles then my left leg tightened up and I had to drop down from my 7:30/mile pace down to about an 8 minute pace.
I said goodbye to the pace group I had found, hoping to break 1:40. But I managed to gut it out and finish in a respectable 1:42:05
I finished in 65th place overall out of 694 total finishers so ending up in the top 10 percent is a pretty good showing. My age group at this distance is also very competitive as I finished tenth.
Runners World Quote of the Day:
"The battles that count aren't the ones for gold medals. The struggles within yourself - the invisible, inevitable battles inside all of us - that's where it's at."
Jesse Owens, American track and field athlete and Olympic gold medal winner
Happy running!
Wednesday, September 22, 2010
Sunday, September 5, 2010
Miller Paul Marut 5-K
Yesterday was the fourth annual Miller Paul Marut Memorial 5-K run in Concord Township.
This is always a nice event for a good cause as the proceeds raised go to help Riverside Local School District in memory of Miller Paul Marut who died from SIDS as a young infant to a Concord Township couple.
This course is an out and back 3.1 mile run that is mainly downhill with some rolling hills on the way out, then of course, some rolling hills and mainly uphill the way back.
I ran a 6:09 split for mile one and I was cooking down the hills. Reality set in, and so did the hills, and I finished mile two in 6:59 and the last 1.1 miles was in about 7:22. So my pace was pretty consistent, considering the first mile was just about all downhill.
Overall, I finished the race in an unofficial time of 20:32. I think I also took fourth in my age group, missing out on a medal by about 10 seconds or so.
I'll post a little more once I have the official results.
Runners World Quote of the Day:
"The great advantage of our sport over all others is that we don't need a ball or a team or a field, or even, according to some, shoes. We just need to stand someplace, imagine ourselves in the center of a circle, pick one out of the 360 degrees available to us, and head thataway."
Peter Sagal, a 3:20 marathoner and the host of NPR's Wait, Wait...Don't Tell Me!
Happy running!
This is always a nice event for a good cause as the proceeds raised go to help Riverside Local School District in memory of Miller Paul Marut who died from SIDS as a young infant to a Concord Township couple.
This course is an out and back 3.1 mile run that is mainly downhill with some rolling hills on the way out, then of course, some rolling hills and mainly uphill the way back.
I ran a 6:09 split for mile one and I was cooking down the hills. Reality set in, and so did the hills, and I finished mile two in 6:59 and the last 1.1 miles was in about 7:22. So my pace was pretty consistent, considering the first mile was just about all downhill.
Overall, I finished the race in an unofficial time of 20:32. I think I also took fourth in my age group, missing out on a medal by about 10 seconds or so.
I'll post a little more once I have the official results.
Runners World Quote of the Day:
"The great advantage of our sport over all others is that we don't need a ball or a team or a field, or even, according to some, shoes. We just need to stand someplace, imagine ourselves in the center of a circle, pick one out of the 360 degrees available to us, and head thataway."
Peter Sagal, a 3:20 marathoner and the host of NPR's Wait, Wait...Don't Tell Me!
Happy running!
Thursday, August 12, 2010
I'm baaaaack
At the urging of an "anonymous" comment, I'm going to return from sabbatical.
During the summer, I've run several races including some 5Ks, a 5-miler and a half marathon.
My times have been pretty decent and it's been fun to be part of a new age group, even winning a couple awards including a 12th place overall and second in age group for a 20:31 in the Ashtabula YMCA 5K on July 4 and a recent first place age group and sixth overall showing in Conneaut Windmill 5K with a 20:11.
To help with strength and cross training, I've also started a new workout program designed to get you to eventually to do 100 pushups and 200 situps. I've done two workouts so far, it's been a challenge and different, but kind of fun and not very time consuming. It can even be done in the living room while watching TV. Bonus.
Runners World Quote of the Day:
"I think there is too much emphasis placed on the distinction between the people in the front and the people in the back. I happen to feel that the sensations are exactly the same for all of us."
Kenny Moore, marathoner and writer
Happy running!
During the summer, I've run several races including some 5Ks, a 5-miler and a half marathon.
My times have been pretty decent and it's been fun to be part of a new age group, even winning a couple awards including a 12th place overall and second in age group for a 20:31 in the Ashtabula YMCA 5K on July 4 and a recent first place age group and sixth overall showing in Conneaut Windmill 5K with a 20:11.
To help with strength and cross training, I've also started a new workout program designed to get you to eventually to do 100 pushups and 200 situps. I've done two workouts so far, it's been a challenge and different, but kind of fun and not very time consuming. It can even be done in the living room while watching TV. Bonus.
Runners World Quote of the Day:
"I think there is too much emphasis placed on the distinction between the people in the front and the people in the back. I happen to feel that the sensations are exactly the same for all of us."
Kenny Moore, marathoner and writer
Happy running!
Tuesday, May 11, 2010
On sabattical for now
I am suspending posting on this blog for a few weeks due to time constraints. Will be back posting soon.
Friday, April 23, 2010
25-minute hard tempo run
Last night's workout called for a 1-mile warmup, followed by a hard 25 minutes, then another mile for a cooldown.
I felt great during this workout and my challenging speed workout from Tuesday paid off, I believe.
Here are the splits:
Mile 1 (warmup) 8:14
Mile 2, 6:55; Mile 3, 6:47; Mile 4, 6:49; Mile 4.66 (end of 25 minutes) 4:29 which translates to a 6:49/mile pace. This part of the workout 3.66 miles was done in 25:02, which translates to a 6:50/mile pace!
Mile 5.66 (cooldown) 8:35
Total workout was 5.66 miles (including warmup and cooldown) and was done at a 7:23/mile pace.
Gotta love it!!!
Runners World Quote of the Day:
"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."
Sir Roger Bannister, first runner to run a sub-4 minute mile
Happy running!
I felt great during this workout and my challenging speed workout from Tuesday paid off, I believe.
Here are the splits:
Mile 1 (warmup) 8:14
Mile 2, 6:55; Mile 3, 6:47; Mile 4, 6:49; Mile 4.66 (end of 25 minutes) 4:29 which translates to a 6:49/mile pace. This part of the workout 3.66 miles was done in 25:02, which translates to a 6:50/mile pace!
Mile 5.66 (cooldown) 8:35
Total workout was 5.66 miles (including warmup and cooldown) and was done at a 7:23/mile pace.
Gotta love it!!!
Runners World Quote of the Day:
"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."
Sir Roger Bannister, first runner to run a sub-4 minute mile
Happy running!
Tuesday, April 20, 2010
New challenging speed workout
Tonight's speed workout was something I haven't done before. Very tough, but a refreshing change!
The training called for running two miles at 10-K pace, followed by five minutes rest. Then run one mile at 5-K pace, three minutes rest, then another mile at 5-K pace, three minutes rest.
After this, then run a 1/2 mile at slightly faster than 5-K pace, rest three minutes, then another 1/2 mile at the same pace.
Total equaled five miles.
That two-mile run was killer and my lungs were burning at the end, but each sprint afterward was slightly easier, although it was faster.
Here are the times/splits:
2 miles, 13:34 (6:42, 6:51); 1 mile, 6:34; 1-mile, 6:34; 1/2 mile 3:17; and finishing with 3:12 for the last 1/2 mile.
Interesting how as you get more tired, the pace increases!
Runners World Quote of the Day:
"The training is constant. You just have to stick with it and you'll be successful. I use running to stay healthy and burn off the day's stress."
Dorothy Metcalf-Lindenburger, NASA Astronaut
Happy running!
The training called for running two miles at 10-K pace, followed by five minutes rest. Then run one mile at 5-K pace, three minutes rest, then another mile at 5-K pace, three minutes rest.
After this, then run a 1/2 mile at slightly faster than 5-K pace, rest three minutes, then another 1/2 mile at the same pace.
Total equaled five miles.
That two-mile run was killer and my lungs were burning at the end, but each sprint afterward was slightly easier, although it was faster.
Here are the times/splits:
2 miles, 13:34 (6:42, 6:51); 1 mile, 6:34; 1-mile, 6:34; 1/2 mile 3:17; and finishing with 3:12 for the last 1/2 mile.
Interesting how as you get more tired, the pace increases!
Runners World Quote of the Day:
"The training is constant. You just have to stick with it and you'll be successful. I use running to stay healthy and burn off the day's stress."
Dorothy Metcalf-Lindenburger, NASA Astronaut
Happy running!
Sunday, April 18, 2010
Three challenging, one easy workout this week
Tuesday was a sprint workout day and that called for seven 1/2 mile sprints.
I was a little nervous about the volume of this workout, but once I got into it everything seemed to go just fine and I cruised much faster than anticipated.
Here are the times:
3:14, 3:05, 3:02, 3:06, 3:04, 3:02 and finally the last lap faster than three minutes at 2:57!
After a day off, Thursday called for an easy run of 30-45 minutes, so I decided to do four miles. Nothing special here, but still feeling the effects from Tuesday's sprints.
I did four miles in 32:39 for a 8:10 average mile pace.
Friday's workout was much more intense. This was a tempo run of five miles plus a mile warmup and a mile cool down for seven total miles.
Total run including warmup and cooldown was done in 51:57 for a 7:26/mile pace!
Here are the splits:
8:12 (warmup), 6:56, 7:00, 7:08, 7:13, 7:07 and 8:18 (cooldown)
I was flying during some of these miles that were done at a moderate pace, I'm guessing that's around 80 percent effort, perhaps I ran them a little harder than that though.
Saturday I had to work so not much of a day off for recovery before my next challenging workout.
Sunday's run was for 10 miles. My legs were definitely not as fresh for the long run, and despite some heavy gusts of wind for some stretches, I still ran at a pretty good clip. This is a good sign that my training is progressing well.
Here are the splits:
8:02, 7:51, 7:35, 7:42, 7:41, 7:44, 7:49, 7:42, 7:56 and 7:47. Total was 10 miles in 1:17:56 for a 7:48/mile pace!
Hypothetically, if I could have held that pace for another 3.1 miles, I would have run a 1/2 marathon in 1:42:15. But this was just a training run and I wasn't fresh at all, so who knows?
I know for sure that I'm done with week three of the 10-week training program for the 1/2 marathon. I'm running paces that are certainly giving me hope that I can establish a new 1/2 marathon PR June 6 in Concord.
Right now, my best time in a half marathon is 1:36:25 last fall at the Towpath 1/2 Marathon.
Can't wait to see what happens!
Runners World Quote of the Day:
"I tape my list of goals, both large and small, above my bed so I see them when I wake up. This holds me accountable."
Chris Solinsky, Elite runner from Portland, Oregon
Happy running!
I was a little nervous about the volume of this workout, but once I got into it everything seemed to go just fine and I cruised much faster than anticipated.
Here are the times:
3:14, 3:05, 3:02, 3:06, 3:04, 3:02 and finally the last lap faster than three minutes at 2:57!
After a day off, Thursday called for an easy run of 30-45 minutes, so I decided to do four miles. Nothing special here, but still feeling the effects from Tuesday's sprints.
I did four miles in 32:39 for a 8:10 average mile pace.
Friday's workout was much more intense. This was a tempo run of five miles plus a mile warmup and a mile cool down for seven total miles.
Total run including warmup and cooldown was done in 51:57 for a 7:26/mile pace!
Here are the splits:
8:12 (warmup), 6:56, 7:00, 7:08, 7:13, 7:07 and 8:18 (cooldown)
I was flying during some of these miles that were done at a moderate pace, I'm guessing that's around 80 percent effort, perhaps I ran them a little harder than that though.
Saturday I had to work so not much of a day off for recovery before my next challenging workout.
Sunday's run was for 10 miles. My legs were definitely not as fresh for the long run, and despite some heavy gusts of wind for some stretches, I still ran at a pretty good clip. This is a good sign that my training is progressing well.
Here are the splits:
8:02, 7:51, 7:35, 7:42, 7:41, 7:44, 7:49, 7:42, 7:56 and 7:47. Total was 10 miles in 1:17:56 for a 7:48/mile pace!
Hypothetically, if I could have held that pace for another 3.1 miles, I would have run a 1/2 marathon in 1:42:15. But this was just a training run and I wasn't fresh at all, so who knows?
I know for sure that I'm done with week three of the 10-week training program for the 1/2 marathon. I'm running paces that are certainly giving me hope that I can establish a new 1/2 marathon PR June 6 in Concord.
Right now, my best time in a half marathon is 1:36:25 last fall at the Towpath 1/2 Marathon.
Can't wait to see what happens!
Runners World Quote of the Day:
"I tape my list of goals, both large and small, above my bed so I see them when I wake up. This holds me accountable."
Chris Solinsky, Elite runner from Portland, Oregon
Happy running!
Monday, April 12, 2010
Race simulation on Sat.; easy run on Sun.
Saturday's workout called for a 9-mile race simulation. What that means is running six miles at an easy pace, then running the final three miles at goal race pace plus 20-30 seconds.
The workout is designed to let your body experience what it may feel like toward the end of your race and to keep your pace at a pretty good clip while tired.
The first six miles were pretty easy although it was warmer than I anticipated so my long-sleeved shirt was a little warm and I was glad to run in shorts.
However, I think it wasn't hydrated enough at the start because I got really thirsty quickly.
Anyway, my first six miles ranged from a 7:55 for the first mile down to a 7:31 for mile three.
The first six splits were: 7:55; 7:43; 7:31; 7:49; 7:50 and 7:48.
I felt great at this point. To begin mile seven I amped it up to a 7:10 pace, followed by a 7:07 for mile eight.
I was cruising along toward finishing mile nine, when I felt a cramp or tweak or something in my calf/Achilles area with about 0.5 miles to go. I had to slow down a little bit and by the end I was limping slightly. Still, I managed a 7:26 for the last mile.
Immediately after I got home, I hopped into the shower and let cold water pour onto my legs to calm down any possible inflammation. This helped a lot as did the ibuprofen I took later.
On Sunday, I felt much better although my calf was still reminding me of yesterday's workout and to go very easy for this four-mile run.
I listened to my body and ran the four miles in 32:47 or 8:12/mile pace. Later that night I got out my trusty massage tool, "The Stick" and helped smooth out my legs muscles. This morning I felt nearly recovered and hopefully with Monday off entirely, I'll be ready for Tuesday's sprint workout.
Runners World Quote of the Day:
"Keeping my eye on today is about all I'm capable of. And today, I think I'll go for a run."
John Bingham, "Back to the Future," Runner's World
Happy running!
The workout is designed to let your body experience what it may feel like toward the end of your race and to keep your pace at a pretty good clip while tired.
The first six miles were pretty easy although it was warmer than I anticipated so my long-sleeved shirt was a little warm and I was glad to run in shorts.
However, I think it wasn't hydrated enough at the start because I got really thirsty quickly.
Anyway, my first six miles ranged from a 7:55 for the first mile down to a 7:31 for mile three.
The first six splits were: 7:55; 7:43; 7:31; 7:49; 7:50 and 7:48.
I felt great at this point. To begin mile seven I amped it up to a 7:10 pace, followed by a 7:07 for mile eight.
I was cruising along toward finishing mile nine, when I felt a cramp or tweak or something in my calf/Achilles area with about 0.5 miles to go. I had to slow down a little bit and by the end I was limping slightly. Still, I managed a 7:26 for the last mile.
Immediately after I got home, I hopped into the shower and let cold water pour onto my legs to calm down any possible inflammation. This helped a lot as did the ibuprofen I took later.
On Sunday, I felt much better although my calf was still reminding me of yesterday's workout and to go very easy for this four-mile run.
I listened to my body and ran the four miles in 32:47 or 8:12/mile pace. Later that night I got out my trusty massage tool, "The Stick" and helped smooth out my legs muscles. This morning I felt nearly recovered and hopefully with Monday off entirely, I'll be ready for Tuesday's sprint workout.
Runners World Quote of the Day:
"Keeping my eye on today is about all I'm capable of. And today, I think I'll go for a run."
John Bingham, "Back to the Future," Runner's World
Happy running!
Thursday, April 8, 2010
A hard tempo run
Tonight's workout called for a hard 20-minute tempo run with a mile warmup and mile cooldown.
After an easy 8:22 mile for a warmup, I zoomed into tempo running mode.
Basically the 20 minutes of tempo running equaled about three miles. So the first mile was done in 6:45, mile two was done in 6:50 and mile three was done in 6:49!
I was pushing it pretty hard, but that's the point of this workout. I love the fact that I was able to run about what I was hoping -- sub 6:50s for each mile.
Final cooldown was done in a relaxing, although I was pretty tired, pace of 8:09.
Total workout was five miles in 36:50 or 7:22/mile pace including warmup and cooldown.
Runners World Quote of the Day:
"Life is short. Running makes it seem longer."
Baron Hansen, Danish architect
Happy running!
After an easy 8:22 mile for a warmup, I zoomed into tempo running mode.
Basically the 20 minutes of tempo running equaled about three miles. So the first mile was done in 6:45, mile two was done in 6:50 and mile three was done in 6:49!
I was pushing it pretty hard, but that's the point of this workout. I love the fact that I was able to run about what I was hoping -- sub 6:50s for each mile.
Final cooldown was done in a relaxing, although I was pretty tired, pace of 8:09.
Total workout was five miles in 36:50 or 7:22/mile pace including warmup and cooldown.
Runners World Quote of the Day:
"Life is short. Running makes it seem longer."
Baron Hansen, Danish architect
Happy running!
Tuesday, April 6, 2010
A tough but fast sprint workout tonight
This is the start of the second week of my 10-week program to train for a half marathon, which you can see here. It's the one Ryan Hall used a couple years ago when he ran the half marathon in Houston in 59-minutes plus.
I have to say that tonight it felt pretty nice to run a sprint workout in shorts and short sleeves.
The workout called for five, 1,000 meter sprints or .62 miles. After each sprint, the workout calls for a 2-minute rest.
Usually sprints are done at a fairly consistent pace, but tonight was very unusual in the fact that I ran all five at 3:43 each! I couldn't do that again probably if I tried.
At 3:43, that translates to a 5:59/mile pace! Wow, I'm very pleased that I ran each of these sprints (0.62 miles is not exactly easy to sprint) faster than six minutes per mile pace. This is some good stuff for me.
Runners World Quote of the Day:
"Often, the enjoyment is the training before and the memory after."
Doug Kurtis, former race director for the Detroit Free Press/Flagstar Bank International Marathon
Happy running!
I have to say that tonight it felt pretty nice to run a sprint workout in shorts and short sleeves.
The workout called for five, 1,000 meter sprints or .62 miles. After each sprint, the workout calls for a 2-minute rest.
Usually sprints are done at a fairly consistent pace, but tonight was very unusual in the fact that I ran all five at 3:43 each! I couldn't do that again probably if I tried.
At 3:43, that translates to a 5:59/mile pace! Wow, I'm very pleased that I ran each of these sprints (0.62 miles is not exactly easy to sprint) faster than six minutes per mile pace. This is some good stuff for me.
Runners World Quote of the Day:
"Often, the enjoyment is the training before and the memory after."
Doug Kurtis, former race director for the Detroit Free Press/Flagstar Bank International Marathon
Happy running!
Great 10-mile run Sunday
It was beautiful morning Sunday and a nice quiet time to get out for a 10-miler.
I felt pretty good this morning, although still feeling a little bit tight and sore from Friday's tough tempo run.
But after a fairly easy mile that served as a warmup, I ran the rest of the distance at a fairly good clip.
Here are the splits:
1. 8:07
2. 7:53
3. 7:47
4. 7:58
5. 7:57
6. 7:50
7. 7:52
8. 7:45
9. 7:52
10. 7:53
10.11 52 secs. or 7:56 pace
As you can see, this was a pretty consistent pace for this run. Total mileage was 10.11 and was completed in 1:19:52. that translates to a 7:54/mile pace.
I felt pretty good after I was finished. It was kind of warm to be wearing running tights and a long-sleeve shirt, but I'll take it over the cold any day.
The best part about this run is that it felt fairly easy and I didn't fatigue like I have in the past when getting up to 10 miles. This is very encouraging!
Runners World Quote of the Day:
"Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up."
Amby Burfoot, The Runner's Guide to the Meaning of Life
Happy running!
I felt pretty good this morning, although still feeling a little bit tight and sore from Friday's tough tempo run.
But after a fairly easy mile that served as a warmup, I ran the rest of the distance at a fairly good clip.
Here are the splits:
1. 8:07
2. 7:53
3. 7:47
4. 7:58
5. 7:57
6. 7:50
7. 7:52
8. 7:45
9. 7:52
10. 7:53
10.11 52 secs. or 7:56 pace
As you can see, this was a pretty consistent pace for this run. Total mileage was 10.11 and was completed in 1:19:52. that translates to a 7:54/mile pace.
I felt pretty good after I was finished. It was kind of warm to be wearing running tights and a long-sleeve shirt, but I'll take it over the cold any day.
The best part about this run is that it felt fairly easy and I didn't fatigue like I have in the past when getting up to 10 miles. This is very encouraging!
Runners World Quote of the Day:
"Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up."
Amby Burfoot, The Runner's Guide to the Meaning of Life
Happy running!
Friday, April 2, 2010
Catching up after a busy week
It's been a busy week at work and with running so I'll do my best to recap the week since it's been a while from the last post.
After my 12-mile run last Friday, on Sunday I got in a fairly easy 4.19 mile run in 31:30 for a 7:32 pace. Still was feeling the after effects from the 12-miler, but very pleased at the ease of this pace.
On Tuesday, it was time for some sprints. I proceeded to do a warmup of 1.18 miles at 8:51 pace.
Next were five 1/2 mile sprints. Here are the splits: 3:06, 3:13, 3:04, 3:08 and 3:06.
Followed by a 0.64-mile cooldown at 8:41/mile pace.
This was a very hard workout, but I was pleased by the pace I ran each sprint.
Wednesday's workout was just a very easy recovery run, since I was pretty tired and sore from the sprints. I ran four miles in 32:53 or 8:13 pace.
Thursday I was hurtin' so I took the day off in preparation for a tempo run on Friday.
I decided to do a moderate tempo run on Friday night, and it was actually hot outside! So I got to wear shorts and a T-shirt! Love it!
I also got a new pair of shoes on Friday at Achilles Running Shop's Erie, Pa., store. Thanks to my wife who picked them up for me! No sales tax in Pa. on shoes, by the way.
After a one-mile warmup of 8:18, I cranked out four moderately hard miles. Splits were 7:19, 7:17, 7:20 and 7:02! (should have broken 7, but no biggie).
I followed that effort up with a nice cooldown mile of 7:54, which felt pretty easy as it should have.
Now I'm hoping I can get up early on Sunday and get in a nice 8-10 mile run before a day spent with the family.
Runners World Quote of the Day:
"Once you are a runner, it's always there in the back of your head."
Bill Rodgers
Happy running!
After my 12-mile run last Friday, on Sunday I got in a fairly easy 4.19 mile run in 31:30 for a 7:32 pace. Still was feeling the after effects from the 12-miler, but very pleased at the ease of this pace.
On Tuesday, it was time for some sprints. I proceeded to do a warmup of 1.18 miles at 8:51 pace.
Next were five 1/2 mile sprints. Here are the splits: 3:06, 3:13, 3:04, 3:08 and 3:06.
Followed by a 0.64-mile cooldown at 8:41/mile pace.
This was a very hard workout, but I was pleased by the pace I ran each sprint.
Wednesday's workout was just a very easy recovery run, since I was pretty tired and sore from the sprints. I ran four miles in 32:53 or 8:13 pace.
Thursday I was hurtin' so I took the day off in preparation for a tempo run on Friday.
I decided to do a moderate tempo run on Friday night, and it was actually hot outside! So I got to wear shorts and a T-shirt! Love it!
I also got a new pair of shoes on Friday at Achilles Running Shop's Erie, Pa., store. Thanks to my wife who picked them up for me! No sales tax in Pa. on shoes, by the way.
After a one-mile warmup of 8:18, I cranked out four moderately hard miles. Splits were 7:19, 7:17, 7:20 and 7:02! (should have broken 7, but no biggie).
I followed that effort up with a nice cooldown mile of 7:54, which felt pretty easy as it should have.
Now I'm hoping I can get up early on Sunday and get in a nice 8-10 mile run before a day spent with the family.
Runners World Quote of the Day:
"Once you are a runner, it's always there in the back of your head."
Bill Rodgers
Happy running!
Sunday, March 28, 2010
12 mile run on Friday
Since I had the day off for my 40th birthday, I decided what better way to celebrate than to run 12 miles at the Ashtabula Metroparks Western Reserve Greenway Trail!
The first six miles were pretty easy, cruising along at about a 7:53 mile pace. Little did I realize was the strong wind propelling me from the back.
When I turned around at six miles even, I let out an "ugh". Suddenly there was this stiff wind in my face, perhaps 20-30 mph and I was six miles away from my car.
Plus, I had forgotten that the first six miles is slightly downhill most of the way.
So now I'm running mostly uphill with a tough wind in my face.
Needless to say, my run back was slower.
I won't bother listing all the splits, but total time for the 12 miles was 1:39:09.
After typing that number, I realize my pace was 8:15 for the entire run. Not too bad considering this is my longest run of the year.
Translating that to a half marathon would be somewhere around a 1:48. I guess that's really not too bad for a long casual run on a Friday afternoon.
Runners World Quote of the Day:
"The true runner is a very fortunate person. He has found something in him that is just perfect."
George Sheehan
Happy running!
The first six miles were pretty easy, cruising along at about a 7:53 mile pace. Little did I realize was the strong wind propelling me from the back.
When I turned around at six miles even, I let out an "ugh". Suddenly there was this stiff wind in my face, perhaps 20-30 mph and I was six miles away from my car.
Plus, I had forgotten that the first six miles is slightly downhill most of the way.
So now I'm running mostly uphill with a tough wind in my face.
Needless to say, my run back was slower.
I won't bother listing all the splits, but total time for the 12 miles was 1:39:09.
After typing that number, I realize my pace was 8:15 for the entire run. Not too bad considering this is my longest run of the year.
Translating that to a half marathon would be somewhere around a 1:48. I guess that's really not too bad for a long casual run on a Friday afternoon.
Runners World Quote of the Day:
"The true runner is a very fortunate person. He has found something in him that is just perfect."
George Sheehan
Happy running!
Wednesday, March 24, 2010
Awesome tempo run today
The weather outside after work was fantastic today, so what better way to celebrate than running a moderately hard 4-mile tempo run, plus one mile warmup and cooldown, for a 6-mile total.
The first mile was an easy warmup in 7:59, then time to ramp it up!
Mile two was done in 7:18 -- felt great.
Mile three done in 7:11, Mile four finished in 7:15, then Mile five was done in 7:01 -- nearly in the sixes!
After the five miles, time for a cooldown, which I did in 7:39 -- kind of fast for a cooldown, but it felt pretty slow after the previous paces.
After six miles, I wanted to see if I would finish faster than 46 minutes for a 10-K. I only needed to run 0.2 more miles, so what the heck.
Overall I finished the 6.2 miles -- a 10-K -- in 45:55. That was actually faster than what I ran the Erie 10-K on March 13! Including the mile each for a warmup and cooldown, my total per mile pace was 7:23.
"As we run, we become."
Amby Burfoot, The Runner's Guide to the Meaning of Life
Happy running!
The first mile was an easy warmup in 7:59, then time to ramp it up!
Mile two was done in 7:18 -- felt great.
Mile three done in 7:11, Mile four finished in 7:15, then Mile five was done in 7:01 -- nearly in the sixes!
After the five miles, time for a cooldown, which I did in 7:39 -- kind of fast for a cooldown, but it felt pretty slow after the previous paces.
After six miles, I wanted to see if I would finish faster than 46 minutes for a 10-K. I only needed to run 0.2 more miles, so what the heck.
Overall I finished the 6.2 miles -- a 10-K -- in 45:55. That was actually faster than what I ran the Erie 10-K on March 13! Including the mile each for a warmup and cooldown, my total per mile pace was 7:23.
"As we run, we become."
Amby Burfoot, The Runner's Guide to the Meaning of Life
Happy running!
Tuesday, March 23, 2010
Easy four mile run
On Monday night it was windy and cold, but I wanted to get in a nice four mile run.
First mile was a warmup in 7:56.
Mile two was 7:40; Mile three was 7:37; Mile four was 7:38.
Overall pace was 30:53 for a 7:43 mile/pace.
I like how paces in the mid sevens are becoming easier for me.
Nothing special yesterday really, so on to the Runners World Quote of the Day:
"Vary your training, your running partners, and your environment. Only your imagination limits the ways you can spice up your running routine."
Bob Glover, The Runner's Handbook
Happy running!
First mile was a warmup in 7:56.
Mile two was 7:40; Mile three was 7:37; Mile four was 7:38.
Overall pace was 30:53 for a 7:43 mile/pace.
I like how paces in the mid sevens are becoming easier for me.
Nothing special yesterday really, so on to the Runners World Quote of the Day:
"Vary your training, your running partners, and your environment. Only your imagination limits the ways you can spice up your running routine."
Bob Glover, The Runner's Handbook
Happy running!
Sunday, March 21, 2010
50-minute tempo run
On Saturday, I decided to do a 50-minute tempo run that included 10-minutes of warmup at an easy pace and a cooldown of 10 minutes at an easy pace.
The 40 minutes in between was some pretty hard running, but not full-out effort.
Here are the splits:
Mile
1 = 7:55
2 = 7:29
3 = 7:24
4 = 7:24
5 = 7:04
6 = 7:25
6.6 = 5:07 (8:31 mile pace)
Total was 60 minutes for 6.6 miles which is a 7:34/mile pace. On the surface that might not appear that fast, but I'm considering the first 10 minutes and last 10 minutes were done at an easy pace.
Some of the mile paces were done at times faster than seven minutes, a few times including mile five I was running at a 6:45/mile pace, but I got stuck at a traffic light and had to stop for about 10 seconds while cars passed, if not for that I would have run that mile faster than seven.
At one point, I looked at my watch at 6.2 miles (10-K distance) and my time was 46:28, which was only 28 seconds slower than my 10-K from the race last weekend. At that point in my running I was in cooldown mode!
It's nice to be healthy and not running in cold, windy and wet conditions, for sure.
Runners World Quote of the Day:
"It should make us proud to know we are part of a running lineage that stretches back from the original Olympic Games in 776 BC to this very moment."
Michael Sandrock, Author and runner
Happy running!
The 40 minutes in between was some pretty hard running, but not full-out effort.
Here are the splits:
Mile
1 = 7:55
2 = 7:29
3 = 7:24
4 = 7:24
5 = 7:04
6 = 7:25
6.6 = 5:07 (8:31 mile pace)
Total was 60 minutes for 6.6 miles which is a 7:34/mile pace. On the surface that might not appear that fast, but I'm considering the first 10 minutes and last 10 minutes were done at an easy pace.
Some of the mile paces were done at times faster than seven minutes, a few times including mile five I was running at a 6:45/mile pace, but I got stuck at a traffic light and had to stop for about 10 seconds while cars passed, if not for that I would have run that mile faster than seven.
At one point, I looked at my watch at 6.2 miles (10-K distance) and my time was 46:28, which was only 28 seconds slower than my 10-K from the race last weekend. At that point in my running I was in cooldown mode!
It's nice to be healthy and not running in cold, windy and wet conditions, for sure.
Runners World Quote of the Day:
"It should make us proud to know we are part of a running lineage that stretches back from the original Olympic Games in 776 BC to this very moment."
Michael Sandrock, Author and runner
Happy running!
Thursday, March 18, 2010
Easy 5-mile run
Weather was once again fantastic tonight after work, so I decided to do an easy paced 5-miler.
First mile was done in a very easy 8:15. The remaining splits were:
Mile
2 = 7:56
3 = 7:44
4 = 7:53
5 = 7:39
5.08 = 0:36
Total = 40:05 for 5.08 mile for a 7:53 pace.
I am encouraged by this run especially since I was pretty sore from the previous day's 10-mile run. Usually I don't run the day after a long run, but I was feeling good today, so I just did it.
Hope on Saturday I can do a fast-paced tempo run.
Runners World Quote of the Day:
"Great is the victory, but the friendship of all is greater."
Emil Zatopek, Olympic gold medalist in 5 km, 10 km, and marathon
Happy running!
First mile was done in a very easy 8:15. The remaining splits were:
Mile
2 = 7:56
3 = 7:44
4 = 7:53
5 = 7:39
5.08 = 0:36
Total = 40:05 for 5.08 mile for a 7:53 pace.
I am encouraged by this run especially since I was pretty sore from the previous day's 10-mile run. Usually I don't run the day after a long run, but I was feeling good today, so I just did it.
Hope on Saturday I can do a fast-paced tempo run.
Runners World Quote of the Day:
"Great is the victory, but the friendship of all is greater."
Emil Zatopek, Olympic gold medalist in 5 km, 10 km, and marathon
Happy running!
Wednesday, March 17, 2010
Unplanned 10-mile run tonight!
Got home shortly after 6 p.m. tonight and no one else would be home for an hour or so. That meant I could do a long run, but I originally planned to do maybe six miles.
I set out determined this would be an easy run and after four miles, I coasted along at just under an 8-minute mile pace. I felt great and it was nice outside so I decided to do another four miles, but at around mile six, I figured what the heck, why not do four more and make it ten?
So I did and I never really slowed down much. Here are my splits ...
Mile
1 = 8:09
2 = 7:59
3 = 7:49
4 = 7:54
5 = 7:49
6 = 8:01
7 = 7:57
8 = 7:54
9 = 7:56
10 = 7:52
10.16 = 7:44 mile/pace
Totals are 10.16 miles in 1:20:39 for 7:56/mile pace. Not bad for a Wednesday!
Pretty neat doing a long run in the middle of the week. Never have I run more than 10 miles on a weeknight. Not even when I trained for the Cleveland Marathon in 2007. Strangely, it's been a few hours now since I finished, but I'm not overly tired. We'll see how I feel tomorrow.
Anyway, it was good to get in this long run, since I raced last weekend and last week I was sick a little bit, so I didn't get much mileage in. I guess my body and mind were just ready to do a little bit more than usual today.
Runners World Quote of the Day:
"I run almost every day and love it. I need to stay lean for my sport, and I tend to build bulk and muscle easily. Running helps me stay stringy."
Apolo Ohno, Olympic speed skater
Happy running!
I set out determined this would be an easy run and after four miles, I coasted along at just under an 8-minute mile pace. I felt great and it was nice outside so I decided to do another four miles, but at around mile six, I figured what the heck, why not do four more and make it ten?
So I did and I never really slowed down much. Here are my splits ...
Mile
1 = 8:09
2 = 7:59
3 = 7:49
4 = 7:54
5 = 7:49
6 = 8:01
7 = 7:57
8 = 7:54
9 = 7:56
10 = 7:52
10.16 = 7:44 mile/pace
Totals are 10.16 miles in 1:20:39 for 7:56/mile pace. Not bad for a Wednesday!
Pretty neat doing a long run in the middle of the week. Never have I run more than 10 miles on a weeknight. Not even when I trained for the Cleveland Marathon in 2007. Strangely, it's been a few hours now since I finished, but I'm not overly tired. We'll see how I feel tomorrow.
Anyway, it was good to get in this long run, since I raced last weekend and last week I was sick a little bit, so I didn't get much mileage in. I guess my body and mind were just ready to do a little bit more than usual today.
Runners World Quote of the Day:
"I run almost every day and love it. I need to stay lean for my sport, and I tend to build bulk and muscle easily. Running helps me stay stringy."
Apolo Ohno, Olympic speed skater
Happy running!
Monday, March 15, 2010
Daylight savings time rocks!
It occurred to me this afternoon that there would still be daylight when I got home from work, typically around 6:30 to 6:45 p.m.
Sure enough, sunset was scheduled for around 7:30 p.m. so I had plenty of time to get in a nice, easy 30-minute run OUTSIDE on a weeknight.
I was still sore from Saturday's 10-K in Erie, so nothing hard tonight just a 8:07/mile pace for each mile for the 3.7 miles I ran.
It felt good to get out there on the road to loosen up a little bit. Doubtful I'll do a sprint workout on Tuesday, but maybe a little more intense run than today.
Runners World Quote of the Day:
"Act like a horse. Be dumb. Just run."
Jumbo Elliot, Track and Field Coach
Happy running!
Sure enough, sunset was scheduled for around 7:30 p.m. so I had plenty of time to get in a nice, easy 30-minute run OUTSIDE on a weeknight.
I was still sore from Saturday's 10-K in Erie, so nothing hard tonight just a 8:07/mile pace for each mile for the 3.7 miles I ran.
It felt good to get out there on the road to loosen up a little bit. Doubtful I'll do a sprint workout on Tuesday, but maybe a little more intense run than today.
Runners World Quote of the Day:
"Act like a horse. Be dumb. Just run."
Jumbo Elliot, Track and Field Coach
Happy running!
Saturday, March 13, 2010
Erie 10-K race day experience (Updated)
Updated: 6 p.m.
Turns out I finished 7th in my age group out of 25 and 51st overall out of 257. I'll take it.
I also forgot to mention the very nice fleece blanket that was given to everyone who completed the Erie Runners Club Winter Series. That was finishing the Turkey Trot in November, New Year's Day 5-miler and today's race.
Original post:
After not running since Tuesday due to illness, I wasn't sure what to expect this morning at the Erie Runners Club St. Patrick's Day Distance Festival that included a 10-K and 5-K.
Some brave souls ran both races, such as my friends Heather and Dan Cass. I chose to just run the 10-K.
For the most part, the weather was the biggest factor for many runners and their results. The course was a 6.2-mile out-and-back loop. Most runners had strong runs for the first half of the race with strong gusty winds from Lake Erie at their back.
At the turn around point, just slightly before the 3-mile mark, runners then were faced with stiff winds that really did a number in sucking the energy out of you. Rain also started to come down during the last half of the race, nothing too hard, but enough to make it hard to see out of my glasses.
My first three mile splits were an average of about 7:10 per mile. But the last 3.2 miles were a different story. The average for the last portion of the race was 7:40 per mile. It's really hard to keep your pace when the wind is gusting around 30 mph on you.
Anyway, my overall time was 46:00 flat, which is a 7:25/mile pace. I finished 51st overall and not sure what place in my age group, but not high enough to win an award.
I'm pretty happy with everything considering the conditions. I've run faster than this in the past, for sure, but considering I just got over an illness and the weather wasn't great, it was a pretty good day.
At least I feel pretty healthy now.
When I see official results, I'll post a link to them.
Runners World Quote of the Day:
"I don't know how the creative process works, but it always seems, as I'm running...that thoughts start coming in; sentences start coming in."
Robert A. Caro, biographer
Happy running!
Turns out I finished 7th in my age group out of 25 and 51st overall out of 257. I'll take it.
I also forgot to mention the very nice fleece blanket that was given to everyone who completed the Erie Runners Club Winter Series. That was finishing the Turkey Trot in November, New Year's Day 5-miler and today's race.
Original post:
After not running since Tuesday due to illness, I wasn't sure what to expect this morning at the Erie Runners Club St. Patrick's Day Distance Festival that included a 10-K and 5-K.
Some brave souls ran both races, such as my friends Heather and Dan Cass. I chose to just run the 10-K.
For the most part, the weather was the biggest factor for many runners and their results. The course was a 6.2-mile out-and-back loop. Most runners had strong runs for the first half of the race with strong gusty winds from Lake Erie at their back.
At the turn around point, just slightly before the 3-mile mark, runners then were faced with stiff winds that really did a number in sucking the energy out of you. Rain also started to come down during the last half of the race, nothing too hard, but enough to make it hard to see out of my glasses.
My first three mile splits were an average of about 7:10 per mile. But the last 3.2 miles were a different story. The average for the last portion of the race was 7:40 per mile. It's really hard to keep your pace when the wind is gusting around 30 mph on you.
Anyway, my overall time was 46:00 flat, which is a 7:25/mile pace. I finished 51st overall and not sure what place in my age group, but not high enough to win an award.
I'm pretty happy with everything considering the conditions. I've run faster than this in the past, for sure, but considering I just got over an illness and the weather wasn't great, it was a pretty good day.
At least I feel pretty healthy now.
When I see official results, I'll post a link to them.
Runners World Quote of the Day:
"I don't know how the creative process works, but it always seems, as I'm running...that thoughts start coming in; sentences start coming in."
Robert A. Caro, biographer
Happy running!
Tuesday, March 9, 2010
Last speed workout before Erie 10-K
Tonight was my last speed workout before Saturday's race in Erie, Pa.
The distances run were shorter but more intense tonight.
I ran six 400-meter sprints each at 6:00/mile pace or 90 seconds each.
I knew this was going to be a fast and tough pace after sprint No. 1. I remember thinking "Wow, I have five more of these".
Anyway, I settled in and got used to the pace, sweating up a storm. After each interval, I did a light jog as recovery for 90 seconds, then back to the sprints.
I'm getting ready to race, it will be nice since it's been more than two months. The 5-miler on New Year's Day was my last one.
Hopefully the weather will be decent on Saturday -- meaning no rain.
Runners World Quote of the Day:
"A marathon is like life with its ups and downs, but once you've done it you feel that you can do anything."
Anonymous
Happy running!
The distances run were shorter but more intense tonight.
I ran six 400-meter sprints each at 6:00/mile pace or 90 seconds each.
I knew this was going to be a fast and tough pace after sprint No. 1. I remember thinking "Wow, I have five more of these".
Anyway, I settled in and got used to the pace, sweating up a storm. After each interval, I did a light jog as recovery for 90 seconds, then back to the sprints.
I'm getting ready to race, it will be nice since it's been more than two months. The 5-miler on New Year's Day was my last one.
Hopefully the weather will be decent on Saturday -- meaning no rain.
Runners World Quote of the Day:
"A marathon is like life with its ups and downs, but once you've done it you feel that you can do anything."
Anonymous
Happy running!
Sunday, March 7, 2010
A steller 8-mile run
This morning it was about 35 degrees and not a cloud in the sky. What a beautiful day to go for a long run!
My legs were a little tired from my 6-mile tempo run on Friday afternoon, but that didn't stop me from enjoying this run.
The first mile was completed in 7:50 or so, then I kicked it up a few notches.
Splits for miles two through eight were: 7:32, 7:26, 7:19, 7:27, 7:05, 7:19 and finally 7:13.
Total time was 59:26 or 7:26 per mile average! This is perhaps my best training run ever for this distance and the final three miles were the fastest of the bunch.
Can't wait for the Erie 10-K next Saturday.
Runners World Quote of the Day:
"Those long runs cleanse my system, physically and mentally."
Joan Benoit Samuelson
Happy running!
My legs were a little tired from my 6-mile tempo run on Friday afternoon, but that didn't stop me from enjoying this run.
The first mile was completed in 7:50 or so, then I kicked it up a few notches.
Splits for miles two through eight were: 7:32, 7:26, 7:19, 7:27, 7:05, 7:19 and finally 7:13.
Total time was 59:26 or 7:26 per mile average! This is perhaps my best training run ever for this distance and the final three miles were the fastest of the bunch.
Can't wait for the Erie 10-K next Saturday.
Runners World Quote of the Day:
"Those long runs cleanse my system, physically and mentally."
Joan Benoit Samuelson
Happy running!
Friday, March 5, 2010
Nice tempo run today
Loved having a nice sunny Friday afternoon off work (have to work Saturday), so I got in a good tempo run outside!
First mile was a warmup of 8:47, then time to engage into 4 miles of fairly hard tempo running.
I sped up and ran a 7:05 mile, followed by a 6:57 mile, then a 7:14 mile (had to stop for a bit due to a highway crossing and cars barreling down the road), then picked up up for the faster mile of the bunch -- a 6:56!
Following this, I did an easy 1-mile cooldown of 8:29. Funny how it felt so slow after cruising for the previous 4 miles.
Total run time was 45:31 for 6 miles or an overall pace of 7:35. But really the key to the workout was running those four tempo pace miles at around 7 minute/mile pace. Very encouraging!
Runners World Quote of the Day:
"I've always liked hills. I see a challenge, a goal, and I feel instantly galvanized to achieve the goal."
Amby Burfoot, The Runner's Guide to the Meaning of Life
First mile was a warmup of 8:47, then time to engage into 4 miles of fairly hard tempo running.
I sped up and ran a 7:05 mile, followed by a 6:57 mile, then a 7:14 mile (had to stop for a bit due to a highway crossing and cars barreling down the road), then picked up up for the faster mile of the bunch -- a 6:56!
Following this, I did an easy 1-mile cooldown of 8:29. Funny how it felt so slow after cruising for the previous 4 miles.
Total run time was 45:31 for 6 miles or an overall pace of 7:35. But really the key to the workout was running those four tempo pace miles at around 7 minute/mile pace. Very encouraging!
Runners World Quote of the Day:
"I've always liked hills. I see a challenge, a goal, and I feel instantly galvanized to achieve the goal."
Amby Burfoot, The Runner's Guide to the Meaning of Life
Thursday, March 4, 2010
Easy 3.6 mile run, Erie 10-K sign up
Wednesday night was designed to be an easy 30-minute run, so that's what I did -- nice and easy.
I basically ran 3.6 miles in 30 minutes, which translates to an 8:20/mile pace. Not hard after pushing myself with sprints the night before.
I also signed up for the Erie Runners Club St. Patrick's Day 10-K on March 13, which you can do here.
I'm not really sure what kind of time I will be able to run for this race since it's the season's first, but maybe I can beat 45 minutes? That would translate to faster than a 7:14/mile pace.
I haven't run many 10-Ks in my life, mostly 5-Ks, 5-milers and half marathons, so this distance will be good to determine my current training paces for the Lake Health Distance Classic Half Marathon on June 6.
Many of the training workouts for a half marathon base workouts off of 10-K race pace, so this will this be perfect timing for a fresh 10-K time as I'm getting ready to begin a 10-week training program at the end of March.
I hope 2010 can be my most successful racing season especially since I'm turning 40 this year and will compete as a youngster in the masters division (for people 40 and older).
Runners World Quote of the Day:
"It is a sublime thing to suffer and be stronger."
Henry Wadsworth Longfellow, American educator and poet
Happy running!
I basically ran 3.6 miles in 30 minutes, which translates to an 8:20/mile pace. Not hard after pushing myself with sprints the night before.
I also signed up for the Erie Runners Club St. Patrick's Day 10-K on March 13, which you can do here.
I'm not really sure what kind of time I will be able to run for this race since it's the season's first, but maybe I can beat 45 minutes? That would translate to faster than a 7:14/mile pace.
I haven't run many 10-Ks in my life, mostly 5-Ks, 5-milers and half marathons, so this distance will be good to determine my current training paces for the Lake Health Distance Classic Half Marathon on June 6.
Many of the training workouts for a half marathon base workouts off of 10-K race pace, so this will this be perfect timing for a fresh 10-K time as I'm getting ready to begin a 10-week training program at the end of March.
I hope 2010 can be my most successful racing season especially since I'm turning 40 this year and will compete as a youngster in the masters division (for people 40 and older).
Runners World Quote of the Day:
"It is a sublime thing to suffer and be stronger."
Henry Wadsworth Longfellow, American educator and poet
Happy running!
Challenging speed workout
On Tuesday night, I did 5 x 1000 meter sprints on the treadmill.
First I warmed up with an easy mile, then set the treadmill for 6:40 mile pace. At 1,000 meters or 1K, which is 0.62 miles I ran each of them in about 4 minutes, plus a few seconds.
I followed this with 2-minute easy recovery jogs.
Not the easiest of workouts that's for sure, but it was good to get in some speed while working on the endurance.
After the speed workout, I did a 1/2 mile cooldown that was definitely needed. I can feel myself getting faster with these workouts.
Runners World Quote of the Day:
"I do my best thinking when I'm running. I don't know why that is - everything seems to flow so easily. It's almost a spiritual thing for me."
Apolo Ohno, Olympic Speed Skater
Happy running!
First I warmed up with an easy mile, then set the treadmill for 6:40 mile pace. At 1,000 meters or 1K, which is 0.62 miles I ran each of them in about 4 minutes, plus a few seconds.
I followed this with 2-minute easy recovery jogs.
Not the easiest of workouts that's for sure, but it was good to get in some speed while working on the endurance.
After the speed workout, I did a 1/2 mile cooldown that was definitely needed. I can feel myself getting faster with these workouts.
Runners World Quote of the Day:
"I do my best thinking when I'm running. I don't know why that is - everything seems to flow so easily. It's almost a spiritual thing for me."
Apolo Ohno, Olympic Speed Skater
Happy running!
Sunday, February 28, 2010
Easy four mile run
Although it was starting to melt outside, the snow was too deep to run outside today, so I headed to the gym for a treadmill run.
I was still kind of feeling sore from yesterday's 8-mile run, so I did 10 minutes on the stationary bike to loosen up.
This run wasn't designed to be fast, rather easy just to get in some mileage.
I really didn't pay attention to the mile splits, but most of the miles were done around 8:20/mile pace or slower.
Overall, the time was 33:44 or 8:26/mile pace. You would think these runs really are easy, but that's never the case because of the soreness and stiffness from the previous hard workout. However, I guess it's better than calling it a slow run, right?
I like this Runners World Quote of the Day:
"I don't believe in restricting calories, I believe in burning them."
Chanamalla Samagond, Indian National Champion at 800m and 1,500m
Happy running!
I was still kind of feeling sore from yesterday's 8-mile run, so I did 10 minutes on the stationary bike to loosen up.
This run wasn't designed to be fast, rather easy just to get in some mileage.
I really didn't pay attention to the mile splits, but most of the miles were done around 8:20/mile pace or slower.
Overall, the time was 33:44 or 8:26/mile pace. You would think these runs really are easy, but that's never the case because of the soreness and stiffness from the previous hard workout. However, I guess it's better than calling it a slow run, right?
I like this Runners World Quote of the Day:
"I don't believe in restricting calories, I believe in burning them."
Chanamalla Samagond, Indian National Champion at 800m and 1,500m
Happy running!
Eight miles on the (dread)mill
With the weather outside so frightful Saturday and the roads so undelightful, there was only one place to go ... the tread, er, dreadmill as a friend of mine put it.
The first mile was pretty much a warmup at 8:25/mile pace. But the last 7 miles were all done at 7:53/mile pace or faster.
Ultimately I finished the last mile at about 7:43/mile pace with a total run of 63:09 for an average of 7:53/mile pace.
Fairly decent, although I usually run quicker outside, but at least I got the mileage in at a respectable pace.
Maybe I'll get some cross-training in today if I can get to the gym. Easier said than done with how the roads are still packed full of snow.
I feel for all the people training for a spring marathon who were looking to get in long runs of more than 10 miles. Good luck!
Runners Quote of the Day:
"I do recommend running as a cure-all. It's the magic ingredient and an important physical release. It has helped me look and feel better."
Dr. Drew Pinsky, Addiction Specialist and TV Host
Happy running!
The first mile was pretty much a warmup at 8:25/mile pace. But the last 7 miles were all done at 7:53/mile pace or faster.
Ultimately I finished the last mile at about 7:43/mile pace with a total run of 63:09 for an average of 7:53/mile pace.
Fairly decent, although I usually run quicker outside, but at least I got the mileage in at a respectable pace.
Maybe I'll get some cross-training in today if I can get to the gym. Easier said than done with how the roads are still packed full of snow.
I feel for all the people training for a spring marathon who were looking to get in long runs of more than 10 miles. Good luck!
Runners Quote of the Day:
"I do recommend running as a cure-all. It's the magic ingredient and an important physical release. It has helped me look and feel better."
Dr. Drew Pinsky, Addiction Specialist and TV Host
Happy running!
Thursday, February 25, 2010
Awesome speed workout
On Wednesday night, I got in a great speed workout on the treadmill!
After a very easy mile warmup, I bumped up the speed to a 6:44/mile pace and did a 1/2 mile. I ran six in total and each was at a progressively faster pace until the fifth one, which was done at 6:28/mile pace.
It felt hard, but good enough where I did a final, sixth one at the same pace.
Once I was done, I did a very slow half mile cooldown. Very tired and sweaty when done, but it's all good!
I haven't run at those paces for a long time, so I was very encouraged by this workout! I'm looking forward to running the 10-K in Erie on March 13.
Runners World Quote of the Day:
"Success does not come to the most righteous and rigorously disciplined but to those who continue running."
Amby Burfoot
After a very easy mile warmup, I bumped up the speed to a 6:44/mile pace and did a 1/2 mile. I ran six in total and each was at a progressively faster pace until the fifth one, which was done at 6:28/mile pace.
It felt hard, but good enough where I did a final, sixth one at the same pace.
Once I was done, I did a very slow half mile cooldown. Very tired and sweaty when done, but it's all good!
I haven't run at those paces for a long time, so I was very encouraged by this workout! I'm looking forward to running the 10-K in Erie on March 13.
Runners World Quote of the Day:
"Success does not come to the most righteous and rigorously disciplined but to those who continue running."
Amby Burfoot
Wednesday, February 24, 2010
Great lift, easy 4-mile run
Monday night I got in an awesome strength training workout. Did chest, abs and legs. Felt good.
Then I hopped on the treadmill for an easy 4-mile run. After a mile warmup of 8:50, I settled in and did the remaining three miles around 8:13/mile pace.
Hopefully on Wednesday, I'll be able to do a speed workout on the treadmill. Work has been crazy the past two weeks, so I hope I have the energy for a good workout.
People are also starting to ask me if I'm doing the 1/2 marathon in Cleveland in May. I'm not sure, it's expensive and kind of far away for me. Plus, it's three weeks before the Concord Half Marathon, which I really want to race and do well. I'd like to blow away my time from last year, which was 1:39:25.
I'll just have to see how the training goes along with other life commitments before I make a final decision on Cleveland.
Runners World Quote of the Day:
"Running should be a lifelong activity. Approach it patiently and intelligently, and it will reward you for a long, long time."
Michael Sargent
Happy running!
Then I hopped on the treadmill for an easy 4-mile run. After a mile warmup of 8:50, I settled in and did the remaining three miles around 8:13/mile pace.
Hopefully on Wednesday, I'll be able to do a speed workout on the treadmill. Work has been crazy the past two weeks, so I hope I have the energy for a good workout.
People are also starting to ask me if I'm doing the 1/2 marathon in Cleveland in May. I'm not sure, it's expensive and kind of far away for me. Plus, it's three weeks before the Concord Half Marathon, which I really want to race and do well. I'd like to blow away my time from last year, which was 1:39:25.
I'll just have to see how the training goes along with other life commitments before I make a final decision on Cleveland.
Runners World Quote of the Day:
"Running should be a lifelong activity. Approach it patiently and intelligently, and it will reward you for a long, long time."
Michael Sargent
Happy running!
Saturday, February 20, 2010
Awesome day & run!
With temperatures in the mid 30s, it was a perfect day for a long run. Sunshine was abundant and the wind wasn't too bad.
I decided to bump up the mileage to a 10 miles today. Farthest run I've done in a long time. I really felt great for the majority of the time.
All of my miles were done faster than 8 minutes! The total time was 1:18:10 or 7:49/mile pace.
This is probably the fastest I've ever done a training run for this distance. This fires me up! Hopefully a sign of good things to come.
Runners World Quote of the Day:
"The ability to make a man go beyond the point at which he thinks he is going to die."
Franz Stampfl on what coaches need
Happy running!
I decided to bump up the mileage to a 10 miles today. Farthest run I've done in a long time. I really felt great for the majority of the time.
All of my miles were done faster than 8 minutes! The total time was 1:18:10 or 7:49/mile pace.
This is probably the fastest I've ever done a training run for this distance. This fires me up! Hopefully a sign of good things to come.
Runners World Quote of the Day:
"The ability to make a man go beyond the point at which he thinks he is going to die."
Franz Stampfl on what coaches need
Happy running!
Friday, February 19, 2010
A day off before big weekend
On Thursday, I was still stinging after Wednesday's speed workout. I had intended to take the day off Thursday, but my legs were screaming for me to do something, so I hit the stationary bike for 40 minutes. Felt good to get some blood flowing through there as I recovered.
For Friday night, I decided to take the night off and have plans to do a long run on Saturday and perhaps a 4-5 miler on Sunday. The weather should be decent, so I'm hoping to do my long run on Saturday at a swift pace and hopefully I'll feel fresh. Maybe I'll bump up the distance to 10 miles, if I'm feeling good.
With the Olympics in full swing, I wanted to link you to this story about speed skater Apolo Ohno, who is a runner too. Check it out here.
Today's Runners World Quote of the Day is short and sweet ...
"Run into peace."
Meister Eckhart, 14th-Century Philosopher
Happy running!
For Friday night, I decided to take the night off and have plans to do a long run on Saturday and perhaps a 4-5 miler on Sunday. The weather should be decent, so I'm hoping to do my long run on Saturday at a swift pace and hopefully I'll feel fresh. Maybe I'll bump up the distance to 10 miles, if I'm feeling good.
With the Olympics in full swing, I wanted to link you to this story about speed skater Apolo Ohno, who is a runner too. Check it out here.
Today's Runners World Quote of the Day is short and sweet ...
"Run into peace."
Meister Eckhart, 14th-Century Philosopher
Happy running!
Wednesday, February 17, 2010
Great speed workout tonight
First time I got in some speedwork in a while and it felt great! I did five 0.5-mile sprints at paces that initially I began at 7:03 per mile.
At the start of each one of the five, I progressively bumped up the speed on the treadmill to the point I ran the last interval at 6:44/mile pace. The best part is that it didn't seem overly hard.
Between each interval, I did a recovery jog of about 1:35 at a 9:40/mile pace, then ramped it back up to speed.
I'm trying Ryan Hall's 1/2 marathon training plan, available here.
Looking forward to this plan, it seems like it's something I can do.
Runners World Quote of the Day:
"When you have the enthusiasm and passion, you end up figuring how to excel."
Deena Kastor
Happy running!
At the start of each one of the five, I progressively bumped up the speed on the treadmill to the point I ran the last interval at 6:44/mile pace. The best part is that it didn't seem overly hard.
Between each interval, I did a recovery jog of about 1:35 at a 9:40/mile pace, then ramped it back up to speed.
I'm trying Ryan Hall's 1/2 marathon training plan, available here.
Looking forward to this plan, it seems like it's something I can do.
Runners World Quote of the Day:
"When you have the enthusiasm and passion, you end up figuring how to excel."
Deena Kastor
Happy running!
Monday, February 15, 2010
Easy 3-mile run
After initially thinking I would just take tonight off, I decided against it. I just didn't want to take two consecutive days off after eating a little more than I should have during the past weekend.
So I hit the treadmill for an easy three miles. Nothing special, just wanted to get in a decent sweat. Three miles done in 25:22 or 8:27 per mile. This was more about calorie burning than actual training.
Tuesday, I'm hoping to get in a speed workout on the treadmill or at least a hard tempo run. We'll see how the day goes first.
Runners World Quote of the Day:
"You feel good while you're running and you feel even better when you're finished."
Fred Lebow, founder of the New York City Marathon
Happy running!
So I hit the treadmill for an easy three miles. Nothing special, just wanted to get in a decent sweat. Three miles done in 25:22 or 8:27 per mile. This was more about calorie burning than actual training.
Tuesday, I'm hoping to get in a speed workout on the treadmill or at least a hard tempo run. We'll see how the day goes first.
Runners World Quote of the Day:
"You feel good while you're running and you feel even better when you're finished."
Fred Lebow, founder of the New York City Marathon
Happy running!
Saturday, February 13, 2010
Busy week at work, great run today
This past week at work was one of the most busy I've had in a long time, so I didn't have the time or energy to post, sorry loyal readers.
Tuesday night was a good 5-mile tempo run. After a mile warmup, I got in three solid miles faster than 7:23 including the third one at 7:03. Finished with a mile cooldown of 8 minutes. Whew, that one was tough, but good.
I needed a day off after that and on Thursday, I got in a fairly easy 4-mile steady state run in 32:24 or 8:06/mile. Not too bad, but I was still feeling slightly tired from Tuesday's tough run and tired from work.
Saturday was a new day and after a good night sleep and a nice breakfast, I got in 8 miles in 61:15 or 7:45/mile pace. Wore the Yak Trax and they definitely helped on the snow-covered roads where I live.
So I was very happy considering the snow and somewhat windy conditions. I felt strong and fresh at the end and did the last mile in 7:38! Very pleased, indeed.
Runners World Quote of the Day:
"Running was a practical and mystical discipline. It was a way of melding the inner and outer realms."
David Hobler, runner
Happy running!
Tuesday night was a good 5-mile tempo run. After a mile warmup, I got in three solid miles faster than 7:23 including the third one at 7:03. Finished with a mile cooldown of 8 minutes. Whew, that one was tough, but good.
I needed a day off after that and on Thursday, I got in a fairly easy 4-mile steady state run in 32:24 or 8:06/mile. Not too bad, but I was still feeling slightly tired from Tuesday's tough run and tired from work.
Saturday was a new day and after a good night sleep and a nice breakfast, I got in 8 miles in 61:15 or 7:45/mile pace. Wore the Yak Trax and they definitely helped on the snow-covered roads where I live.
So I was very happy considering the snow and somewhat windy conditions. I felt strong and fresh at the end and did the last mile in 7:38! Very pleased, indeed.
Runners World Quote of the Day:
"Running was a practical and mystical discipline. It was a way of melding the inner and outer realms."
David Hobler, runner
Happy running!
Sunday, February 7, 2010
Good weekend of running
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!
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!
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"
A 5-mile tempo run
Last night, I cranked out a 5-mile tempo run that was very challenging.
The first mile was easy to warm up at 8:34/mile pace, then I ramped it up to a 7:13/mile pace for the next 10 minutes. It felt good, so at mile 3, I sped up farther to 6:53/mile pace and kept that pace for the next 10 minutes.
The last 10 minutes of the run was done at an easier pace to cooldown. It was about 8:20/mile pace.
So overall, my 5 miles were done in 39:40. But the key was running that 20 minutes very hard. I definitely was tired when done and my legs felt the effort for sure.
Today, I feel very good and without the usual soreness that follows a tough run like this. I think the concept of "Run Less Run Faster" will be a good one.
Again, I plan to start the 16-week program at the end of January. I hope it will allow me to reach goals I've wanted to do for a long time.
Runners World Quote of the Day:
"I ran to be free; I ran to avoid pain; I ran to feel pain; I ran out of love and hate and anger and joy."
Dagny Scott, Runner's World Complete Book of Women's Running
Happy running!
The first mile was easy to warm up at 8:34/mile pace, then I ramped it up to a 7:13/mile pace for the next 10 minutes. It felt good, so at mile 3, I sped up farther to 6:53/mile pace and kept that pace for the next 10 minutes.
The last 10 minutes of the run was done at an easier pace to cooldown. It was about 8:20/mile pace.
So overall, my 5 miles were done in 39:40. But the key was running that 20 minutes very hard. I definitely was tired when done and my legs felt the effort for sure.
Today, I feel very good and without the usual soreness that follows a tough run like this. I think the concept of "Run Less Run Faster" will be a good one.
Again, I plan to start the 16-week program at the end of January. I hope it will allow me to reach goals I've wanted to do for a long time.
Runners World Quote of the Day:
"I ran to be free; I ran to avoid pain; I ran to feel pain; I ran out of love and hate and anger and joy."
Dagny Scott, Runner's World Complete Book of Women's Running
Happy running!
Thursday, January 21, 2010
Solid 4-mile tempo run, cross-training
On Tuesday night, I did a 4-mile tempo run that included a 1-mile easy pace around 8:20, followed by 2 miles at 7:19/mile pace. I wrapped it up with another easy mile about 8 minutes.
The running wasn't too difficult and I am preparing for a new program from the book "Run Less Run Faster".
Prior to the run, I did chest strength training and abdominal core workout. I can really feel it helping and the ab workouts are getting better each time.
On Wednesday, I decided to just do some cross-training after my hard workout last week and Tuesday.
I basically rode the stationary bike for 45 minutes at about 80-90 rpm. It was quite a change using different muscles in my legs. I'll have to get used to this.
My new training program is set to begin at the end of this month, so that I can begin the 16-month training program for the Concord Half Marathon in early June.
It will be interesting to see if the Run Less Run Faster method helps me.
Runners World Quote of the Day:
"At first an ordeal and then an accomplishment, the daily run becomes a staple, like bread, or wine, a fine marriage, or air. It is also a free pass to friendship."
Benjamin Cheever, Strides
Happy running!
The running wasn't too difficult and I am preparing for a new program from the book "Run Less Run Faster".
Prior to the run, I did chest strength training and abdominal core workout. I can really feel it helping and the ab workouts are getting better each time.
On Wednesday, I decided to just do some cross-training after my hard workout last week and Tuesday.
I basically rode the stationary bike for 45 minutes at about 80-90 rpm. It was quite a change using different muscles in my legs. I'll have to get used to this.
My new training program is set to begin at the end of this month, so that I can begin the 16-month training program for the Concord Half Marathon in early June.
It will be interesting to see if the Run Less Run Faster method helps me.
Runners World Quote of the Day:
"At first an ordeal and then an accomplishment, the daily run becomes a staple, like bread, or wine, a fine marriage, or air. It is also a free pass to friendship."
Benjamin Cheever, Strides
Happy running!
Sunday, January 17, 2010
A long run on a nice Saturday, easy day Sunday
On Saturday, it was a "balmy" 38 degrees when I decided to do a long run of 8 miles.
It was the first time in weeks that there was actually dry pavement on the roads near home, so I decided to hit the road.
I really felt great, busting along the first few miles at about 7:50/mile pace, then toward the middle, I sped up a little bit to get down into the 7:30-7:35/mile pace. I kept this up for about three miles or so, then easing up to about 7:45-7:50 mile pace for the last couple miles.
Overall, my run was finished in 61:20 or 7:40 mile pace. Pretty solid, I thought.
For Sunday, I debated to take the day off from running since I was feeling sluggish, but since I ate a few more calories than I should have, I decided to get in four easy miles to burn off them off. Cross-training might have been a better option, but I still managed to get in 4 miles in about 32:50 or around 8:12 mile pace.
I purchased a new book endorsed by the Amby Burfoot, executive editor of Runners World. It's called "Run Less Run Faster" and is written by three guys -- Bill Pierce, Scott Murr and Ray Moss.
The basic premise is on more quality in running workouts, not quantity. I'm about halfway through it right now.
I'll write more about this later as I get further into my reading. So far, it's very intriguing. I may use the plan to prepare for a May or early June half marathon.
Runners World Quote of the Day:
"That is why athletes are important, why records are important. Because they demonstrate the scope of human possibility, which is unlimited. The inconceivable is conceived, and then it is accomplished."
Brian Ganville, "The Olympian"
Happy running!
It was the first time in weeks that there was actually dry pavement on the roads near home, so I decided to hit the road.
I really felt great, busting along the first few miles at about 7:50/mile pace, then toward the middle, I sped up a little bit to get down into the 7:30-7:35/mile pace. I kept this up for about three miles or so, then easing up to about 7:45-7:50 mile pace for the last couple miles.
Overall, my run was finished in 61:20 or 7:40 mile pace. Pretty solid, I thought.
For Sunday, I debated to take the day off from running since I was feeling sluggish, but since I ate a few more calories than I should have, I decided to get in four easy miles to burn off them off. Cross-training might have been a better option, but I still managed to get in 4 miles in about 32:50 or around 8:12 mile pace.
I purchased a new book endorsed by the Amby Burfoot, executive editor of Runners World. It's called "Run Less Run Faster" and is written by three guys -- Bill Pierce, Scott Murr and Ray Moss.
The basic premise is on more quality in running workouts, not quantity. I'm about halfway through it right now.
I'll write more about this later as I get further into my reading. So far, it's very intriguing. I may use the plan to prepare for a May or early June half marathon.
Runners World Quote of the Day:
"That is why athletes are important, why records are important. Because they demonstrate the scope of human possibility, which is unlimited. The inconceivable is conceived, and then it is accomplished."
Brian Ganville, "The Olympian"
Happy running!
Thursday, January 14, 2010
Two great workouts
On Tuesday night, I felt guilty after a burgers and fries lunch earlier that day at Five Guys in Mayfield Heights, so I hit the gym hard.
Ten minutes of ellipitcal, then chest and abdominal strength training followed by 5-miles on the treadmill.
My pace was pretty steady the entire time, hovering around 8-minute to 7:40/mile pace. Burned off a lot of a calories and the run felt pretty easy.
On Wednesday night, I did 10 minutes of ellipitcal then some upper and lower back strength work before the treadmill for a hard 3 miles. The first mile was a warmup around 8:20 pace, then mile two was around 7:40 pace, and finally dropping down to 6:40/mile pace for the final mile. Felt great!
Runners World Quote of the Day:
"At age 43, when I found myself standing in my garage in a new pair of running shoes, I knew that it was my moment of truth. Behind me lay forty years of bad decisions and broken promises."
John Bingham, "The Courage to Start"
Happy running!
Ten minutes of ellipitcal, then chest and abdominal strength training followed by 5-miles on the treadmill.
My pace was pretty steady the entire time, hovering around 8-minute to 7:40/mile pace. Burned off a lot of a calories and the run felt pretty easy.
On Wednesday night, I did 10 minutes of ellipitcal then some upper and lower back strength work before the treadmill for a hard 3 miles. The first mile was a warmup around 8:20 pace, then mile two was around 7:40 pace, and finally dropping down to 6:40/mile pace for the final mile. Felt great!
Runners World Quote of the Day:
"At age 43, when I found myself standing in my garage in a new pair of running shoes, I knew that it was my moment of truth. Behind me lay forty years of bad decisions and broken promises."
John Bingham, "The Courage to Start"
Happy running!
Tuesday, January 12, 2010
A solid 4-miler with a little speed
After taking Sunday off, I hopped on the gym treadmill Monday night and busted out a 4-mile run after 8 minutes on the elliptical machine. No strength training after a late start, since my wife had to work later than normal.
The first mile was nothing more than a gradual warmup at about 8:40/mile pace. The second and third miles were faster, done at about 7:53/mile pace.
The last mile I wanted to get a little speed work done, just to raise the heart rate. I gradually sped up to about 7:13/mile pace for a few minutes and then finished the last 0.5 miles at 6:48/mile pace.
One thing I noticed about this run is that training in the 6-minute mile range gradually has become easier, which leaves me very encouraged!
Runners World Quote of the Day:
"It has been said that the love of the chase is an inherent delight in man-a relic of an instinctive passion."
Charles Darwin
Happy running!
The first mile was nothing more than a gradual warmup at about 8:40/mile pace. The second and third miles were faster, done at about 7:53/mile pace.
The last mile I wanted to get a little speed work done, just to raise the heart rate. I gradually sped up to about 7:13/mile pace for a few minutes and then finished the last 0.5 miles at 6:48/mile pace.
One thing I noticed about this run is that training in the 6-minute mile range gradually has become easier, which leaves me very encouraged!
Runners World Quote of the Day:
"It has been said that the love of the chase is an inherent delight in man-a relic of an instinctive passion."
Charles Darwin
Happy running!
Saturday, January 9, 2010
New GPS watch and Yak Traks
Today was a very exciting day!
I got to do my long run outside (four layers on upper body plus two hats) although it was very cold about 17 degrees at the start and 12 degrees when finished. I managed to get in close to 8 miles in around 62:30 or about 7:50/mile pace! I also have to say, this was not a hard run, rather it was fairly easy. I'm very encouraged at what lies ahead for 2010 if I can stay healthy and injury-free year.
This was the first time I tried out my new GPS watch that shows among other things how fast I'm running, how many miles and the pace. I had some problems at first figuring out how to use it, but finally I think I have the hang of it.
I also made a stop at Achilles Running Shop in Mentor this afternoon on our way back from the Disney on Ice show in Cleveland. I purchased a pair of Yak Trax, which help you get a solid grip on packed ice and snow. They just slide over your shoes and presto! Since the city doesn't salt our road, this is a very handy item to have.
The Yak Trax are way better than the old Ice Stablicers I have. These Yak Traxs are much lighter and fit on my shoes a lot better. I can't emphasize enough what an improvement this is over my previous system. Wish I would have had then during the 5-miler on New Year's Day!
Now that the holidays are over, I'm hoping to have a little more time to blog every time I run. I've missed a couple days when I've run, but didn't make a post. Hopefully, that will change immediately.
During the past week, I've been running lightly (still recovering from the soreness from the 5-miler), but getting a lot of strength training in. I'm really noticing some results. My core strength is already about 4 times stronger than 3-4 weeks ago.
My upper body strength is increasing too, with very high reps so that I don't build mass, rather strength and definition. Working my legs and hips also has paid off. I'm noticing on my long runs, I'm still pretty fresh when I'm done and my hips and legs are holding up for longer periods of time without tiring. I attribute it directly to the strength training!
Today's quote from Runners World is perfect!
"Running is a kind of investment in yourself."
The Runner's Book of Daily Inspiration, Kevin Nelson
Happy running!
Friday, January 1, 2010
Happy New Year/Erie Runners Club 5-mile race results
What a nice way to spend New Year's Day before settling in to watch some college football bowl games. Heading into the race I knew it wasn't a day for a personal record or outstanding time, rather it would just be fun and a hopefully injury-free day.
It was about 25 degrees, windy and very icy on the course. I ran with my old ice spikes for the first time in a race, which definitely helped, but since they are heavy on my shoes, it felt like I was running with ankle weights on, probably adding two lbs. to my feet.
Doesn't sound like a lot, but it sure was noticeable. My legs felt very heavy the entire time.
With that said, under these conditions I'm pretty happy with my time, which was 36:29 or 7:18/mile pace. I finished 38th overall out of 300 people and 5th in my 35-39 age group.
If the weather was warmer and the course free of ice, I'm guessing that I could have easily run in the 34-minute time range, perhaps even faster.
But at least I was out there today after considering not running the event on the drive there, with the snow, wind and ice blowing all over the road.
One thing I've learned, it's time to invest in some new technology for my shoes if I want to run outside. I talked with Heather Cass of Erie, Pa., who works for the newspaper there and is a friend.
She showed me what she wore on her shoes, they're called Yak Traks. I've heard about them, but never really got a chance to see someone wear them. One thing for sure, they are MUCH LIGHTER than what I wore.
So today I can consider the race as a great training run and I'm looking forward to the spring and summer racing season.
Runners World Quote of the Day:
"I know I can run a marathon, ironically something I couldn't do in my younger years. This aging thing isn't so bad after all."
Jim Miller
Happy running!
It was about 25 degrees, windy and very icy on the course. I ran with my old ice spikes for the first time in a race, which definitely helped, but since they are heavy on my shoes, it felt like I was running with ankle weights on, probably adding two lbs. to my feet.
Doesn't sound like a lot, but it sure was noticeable. My legs felt very heavy the entire time.
With that said, under these conditions I'm pretty happy with my time, which was 36:29 or 7:18/mile pace. I finished 38th overall out of 300 people and 5th in my 35-39 age group.
If the weather was warmer and the course free of ice, I'm guessing that I could have easily run in the 34-minute time range, perhaps even faster.
But at least I was out there today after considering not running the event on the drive there, with the snow, wind and ice blowing all over the road.
One thing I've learned, it's time to invest in some new technology for my shoes if I want to run outside. I talked with Heather Cass of Erie, Pa., who works for the newspaper there and is a friend.
She showed me what she wore on her shoes, they're called Yak Traks. I've heard about them, but never really got a chance to see someone wear them. One thing for sure, they are MUCH LIGHTER than what I wore.
So today I can consider the race as a great training run and I'm looking forward to the spring and summer racing season.
Runners World Quote of the Day:
"I know I can run a marathon, ironically something I couldn't do in my younger years. This aging thing isn't so bad after all."
Jim Miller
Happy running!
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