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!
Sunday, January 31, 2010
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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