Since I'm on vacation this week, I get to run whenever I feel like it. Typically that's in the afternoon, maybe like 2 or 3 p.m. So that's what I did today.
I decided to do a steady state run meaning running all the miles at nearly the same pace. I wanted to go fairly hard today, since I didn't get a chance to run on Sunday because we were in Pittsburgh visiting some train museums for an upcoming story my wife will be writing.
I felt relatively fresh and I took off at a 7:45/mile pace. After the first mile, bumped it up to about 7:30/mile pace and kept it close to that for the next four miles finishing in 38:20.
It was pretty good to go that fast outside, although it was cool and I managed to avoid the sleet that had fallen earlier in the day.
I love vacation, then again, who doesn't?
Runners World Quote of the Day:
"Dwell on the positive, but have controlled, passionate anger."
Pat Tyson, running coach
Happy running!
Monday, November 30, 2009
Saturday, November 28, 2009
7-miler with a friend
Today was my first run after the Erie Runners Club Turkey Trot on Thursday and I felt a little bit sore and stiff.
So I did a short 1/2 mile warmup before joining up with our neighbor's grandson Steven and his younger brother (can't remember his name right now).
We did a really easy two-mile run (1-mile out and back) before parting with the younger guy, then Steven and I set out for five more miles.
It was cold out today, mid 30s, but we ran most of the way at 8:20-8:30 pace or so, talking and chatting the whole time. Turns out, Steven just finished his senior year of cross country at Westerville High School near Columbus.
His team this year qualified for regionals and he was on the varsity squad as the team's seventh man. His personal record for the year was in the mid 18s. So he's a pretty good runner, plus he's tall and skinny.
I kind of felt bad for Steven because he was running in jeans. I guess when you're 17, you can get away with that kind of stuff. It certainly didn't seem to bother him one bit.
Steven's planning to go to college, he said, adding that he intends to study computer engineering and possibly continue his running career in college. Hopefully it all works out for him.
When it was all said and done, it was nice to have someone to run with around my home. Made the time go by fast!
Runners World Quote of the Day:
"A change of pace in terms of your running pace will give you strength psychologically."
Bill Rodgers
Happy running!
So I did a short 1/2 mile warmup before joining up with our neighbor's grandson Steven and his younger brother (can't remember his name right now).
We did a really easy two-mile run (1-mile out and back) before parting with the younger guy, then Steven and I set out for five more miles.
It was cold out today, mid 30s, but we ran most of the way at 8:20-8:30 pace or so, talking and chatting the whole time. Turns out, Steven just finished his senior year of cross country at Westerville High School near Columbus.
His team this year qualified for regionals and he was on the varsity squad as the team's seventh man. His personal record for the year was in the mid 18s. So he's a pretty good runner, plus he's tall and skinny.
I kind of felt bad for Steven because he was running in jeans. I guess when you're 17, you can get away with that kind of stuff. It certainly didn't seem to bother him one bit.
Steven's planning to go to college, he said, adding that he intends to study computer engineering and possibly continue his running career in college. Hopefully it all works out for him.
When it was all said and done, it was nice to have someone to run with around my home. Made the time go by fast!
Runners World Quote of the Day:
"A change of pace in terms of your running pace will give you strength psychologically."
Bill Rodgers
Happy running!
Thursday, November 26, 2009
Erie Turkey Trot results!
Happy Thanksgiving! Well, I managed to have a great day! I am certainly thankful. In fact, I established a personal best at the Erie Runners Club Turkey Trot 5-K. My time was 20:26, which is 5 secs. faster than 2007 when I ran a 20:31.
It was cold and drizzly, not horrible conditions, but when it's 45 degrees and you're wearing a short sleeve shirt and racing shorts, it can get a little bit frosty.
There were 1,700 runners and walkers in the 5-K this year and I managed to finish 56th overall and 4th in my age group! No award this time, but needless to say this was a highly competitive field with the winning time overall at 15:20, which is blazing!
Heck, the guy who won my age group (35-39) finished in fifth overall with a time of 17:20! The guy who finished second in the age group ran a 19:17 and third place was 20:11, nipping me by 15 seconds.
The start of this race was unbelieveable, I've never seen so many people try to jam up to the front of the line. People were actually off to the side of the course, with officials yelling out that people would have to run over the mat for their chips to be activated. Crazy! There was definitely too many people who wanted to be in the front that should not have been. Petpeeve!
Anyway, a great race, plus it sold out the day before meaning no day of race registrations were accepted. I think that might be a first for this race. Just goes to show how popular it has become.
After it was over we hustled down to my sister's house in Stow for T-giving dinner. What a feast. All guilt-free, since I earned my appetite!
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!
It was cold and drizzly, not horrible conditions, but when it's 45 degrees and you're wearing a short sleeve shirt and racing shorts, it can get a little bit frosty.
There were 1,700 runners and walkers in the 5-K this year and I managed to finish 56th overall and 4th in my age group! No award this time, but needless to say this was a highly competitive field with the winning time overall at 15:20, which is blazing!
Heck, the guy who won my age group (35-39) finished in fifth overall with a time of 17:20! The guy who finished second in the age group ran a 19:17 and third place was 20:11, nipping me by 15 seconds.
The start of this race was unbelieveable, I've never seen so many people try to jam up to the front of the line. People were actually off to the side of the course, with officials yelling out that people would have to run over the mat for their chips to be activated. Crazy! There was definitely too many people who wanted to be in the front that should not have been. Petpeeve!
Anyway, a great race, plus it sold out the day before meaning no day of race registrations were accepted. I think that might be a first for this race. Just goes to show how popular it has become.
After it was over we hustled down to my sister's house in Stow for T-giving dinner. What a feast. All guilt-free, since I earned my appetite!
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!
Monday, November 23, 2009
Last run before the Trot
Tonight was my last easy run before the Erie Runners Club Turkey Trot 5-K on Thursday.
By easy, I mean easy. Just a 2.5-miler tonight in 21:15 or 8:30/mile pace. There will be no running on Tuesday or Wednesday so that I am completely fresh for the race.
Goals for the Turkey Trot? Would love to break 20 minutes and place in my age group: 35-39. It will be tough, with at least 1,000 runners expected to run and likely 40 or more in my age group.
Hopefully, I can accomplish these goals, but if not, I'll be fine because at least I'm healthy right now. Plus, I'll be headed with my wife and son to my sister's house for some Thanksgiving dinner! Can't wait.
Lastly, a quote from Runner's World, maybe not one I agree with but ...
"It is very difficult to train for a marathon; but it is even more difficult to not be able to train for a marathon."
Aaron Douglas Trimble, Runner
Happy running!
By easy, I mean easy. Just a 2.5-miler tonight in 21:15 or 8:30/mile pace. There will be no running on Tuesday or Wednesday so that I am completely fresh for the race.
Goals for the Turkey Trot? Would love to break 20 minutes and place in my age group: 35-39. It will be tough, with at least 1,000 runners expected to run and likely 40 or more in my age group.
Hopefully, I can accomplish these goals, but if not, I'll be fine because at least I'm healthy right now. Plus, I'll be headed with my wife and son to my sister's house for some Thanksgiving dinner! Can't wait.
Lastly, a quote from Runner's World, maybe not one I agree with but ...
"It is very difficult to train for a marathon; but it is even more difficult to not be able to train for a marathon."
Aaron Douglas Trimble, Runner
Happy running!
Sunday, November 22, 2009
30-minute tempo
Today was a balmy 52 degrees and sunny when I headed out for a 30-minute jaunt before watching the Browns lose (at least it was an entertaining game).
This run was the last hard one before Thursday's Turkey Trot.
I ran the first mile in 8 minutes, then picked it up for about a 6:55/mile pace or so for the next two miles and then finished the last mile in 8 minutes.
All totaled, it was about 4 miles in 30 minutes for a 7:30/mile pace, very solid.
On Monday, I'll probably do either 2 or 3 miles really easy and then take off Tuesday and Wednesday so that I can be fresh for the 5-K race on Thursday.
Looking forward to this! Hopefully the weather will be decent this year. Right now, the forecast calls for a high of 46 degrees and rain. At least it's not supposed to be a blizzard.
Happy running!
This run was the last hard one before Thursday's Turkey Trot.
I ran the first mile in 8 minutes, then picked it up for about a 6:55/mile pace or so for the next two miles and then finished the last mile in 8 minutes.
All totaled, it was about 4 miles in 30 minutes for a 7:30/mile pace, very solid.
On Monday, I'll probably do either 2 or 3 miles really easy and then take off Tuesday and Wednesday so that I can be fresh for the 5-K race on Thursday.
Looking forward to this! Hopefully the weather will be decent this year. Right now, the forecast calls for a high of 46 degrees and rain. At least it's not supposed to be a blizzard.
Happy running!
Saturday, November 21, 2009
Intervals & distance
Today's run was initially just going to be an easy 5-miler, perhaps around 40 minutes or 8 min/miles. After 2.5 miles in, I suddenly thought that I might mix in some 200 meter sprints or 45 seconds intervals at 85-90 percent effort.
I ended up doing 6x200 intervals and backed off for a minute after each one, which means I slowed down to about 7:45/min pace in between the intervals. Kind of what they call fartlek training.
What a great workout that was! I finished 5 total miles in just over 38 minutes, just over 7:36/mile pace average. Surprisingly, I felt very fresh at the end, but still had a tough workout.
With the Turkey Trot coming up on Thursday, this was the last speed workout prior to the race, so I feel like I'm just about ready to peak again, since it's been about a month since I raced the 5-K in Painesvile and then came down with the H1N1 flu.
Although I was just starting to feel sick that day, I still competed and won my age group, not with a time I'd like, but the course was very tough and hilly and I wasn't near 100 percent.
With that in mind, I thought this tidbit was appropriate ...
Runner's World Quote of the Day:
"Recognize your victories."
Joan Benoit Samuelson, 1984 Women's Olympic Marathon champion.
Happy running!
I ended up doing 6x200 intervals and backed off for a minute after each one, which means I slowed down to about 7:45/min pace in between the intervals. Kind of what they call fartlek training.
What a great workout that was! I finished 5 total miles in just over 38 minutes, just over 7:36/mile pace average. Surprisingly, I felt very fresh at the end, but still had a tough workout.
With the Turkey Trot coming up on Thursday, this was the last speed workout prior to the race, so I feel like I'm just about ready to peak again, since it's been about a month since I raced the 5-K in Painesvile and then came down with the H1N1 flu.
Although I was just starting to feel sick that day, I still competed and won my age group, not with a time I'd like, but the course was very tough and hilly and I wasn't near 100 percent.
With that in mind, I thought this tidbit was appropriate ...
Runner's World Quote of the Day:
"Recognize your victories."
Joan Benoit Samuelson, 1984 Women's Olympic Marathon champion.
Happy running!
Friday, November 20, 2009
Great deals from Achilles Running Shop
I took the night off from running, but as promised, I wanted to pass along some news about the after Thanksgiving Sale at Achilles Running Shop, 8791 Mentor Ave., Mentor. Their phone is 440-255-7861.
The store is open next Friday from 8-8, Saturday 10-6, & Sunday 12-5, and all regular priced apparel is 30 percent off. Also, all regular priced shoes 20 percent off and accessories are 20 percent off. Clearance and sale items are priced at an additional 20 percent off.
For early bird shoppers on Friday from 8 to 10 a.m., you get a free duffle bag (valued at $60) with $125 purchase while supplies last. Everyone who purchases $50 or more all weekend will be entered into a raffle for a free pair of shoes!
Happy running!
The store is open next Friday from 8-8, Saturday 10-6, & Sunday 12-5, and all regular priced apparel is 30 percent off. Also, all regular priced shoes 20 percent off and accessories are 20 percent off. Clearance and sale items are priced at an additional 20 percent off.
For early bird shoppers on Friday from 8 to 10 a.m., you get a free duffle bag (valued at $60) with $125 purchase while supplies last. Everyone who purchases $50 or more all weekend will be entered into a raffle for a free pair of shoes!
Happy running!
Subscribe to:
Comments (Atom)