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!
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