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!
Sunday, February 28, 2010
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!
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