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!
Sunday, March 28, 2010
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!
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