8.15 (plus .5)
1:01:41
7:33 pace
Lunchtime run; sunny, 45 degrees. Medium fast pace, tried to maintain a long stride. Legs were still a little achy along the insides of the shins. Will pay close attention to this and try to avoid full blown shin splints again.
Ran an additional .5 miles at the track calibrating the Nike+. (It was off by about .5 miles for the 25k.)
Checkup yesterday - 170 lbs (practically unchanged from 173 on 6/28.) Blood pressure 175/115; heart rate 48 bpm. Would like to lose ten or fifteen pounds, but other than that feel in best shape of my life.
Thursday, October 30, 2008
Sunday, October 26, 2008
25k - 15.5 miles (425 total)
15.53
2:04:03
8:01 pace
Was a bit apprehensive about this run - longest yet - and probably took the first half a little too slow. The route started at boathouse row, went out to Falls Bridge, then back down West River Drive to the halfway point, then back along the same route. The time was 1:02 at the halfway point, so I expected to do a little better than I did. Sped up quite a bit for the last quarter, and was running almost at a sprint for the last mile. Tried a Gu gel packet at about mile 10, and think that, combined with the slower pace, kept me feeling strong to the end.
2:04:03
8:01 pace
Was a bit apprehensive about this run - longest yet - and probably took the first half a little too slow. The route started at boathouse row, went out to Falls Bridge, then back down West River Drive to the halfway point, then back along the same route. The time was 1:02 at the halfway point, so I expected to do a little better than I did. Sped up quite a bit for the last quarter, and was running almost at a sprint for the last mile. Tried a Gu gel packet at about mile 10, and think that, combined with the slower pace, kept me feeling strong to the end.
Friday, October 24, 2008
Track - 6 + 1 miles (409 total)
6.11 miles
45:51
7:29 pace
This morning Scott reminded me about a 25k race on Sunday. I've been kind of tired and achy and was thinking about scaling back for a couple of weeks, but I would like to take advantage of this opportunity - and collect another t-shirt - so I signed up.
Northeast Roadrunners 25K Marathon Tuneup
Went to the track at lunchtime, figuring that would be a little easier on the legs. I was aiming for at least four miles, to make 20 for the week, but ended up doing six at a fairly brisk pace, then another mile at about the same pace to re-calibrate the Nike+. Looks like I've been about 2% off - my first mile read 1.02, and six miles was 6.11. Hopefully, the re-calibration will keep me honest now, but my actual pace has probably been 5 or 10 seconds slower than I thought. The calibration seems to be sensitive to pace - I think it was more accurate at slower speeds, but has gone a little out of whack as my pace increased over the past six weeks or so.
Will try to get some extra sleep tonight, take it easy tomorrow, and we'll see how the 25k goes on Sunday. Not aiming to break any speed records.
45:51
7:29 pace
This morning Scott reminded me about a 25k race on Sunday. I've been kind of tired and achy and was thinking about scaling back for a couple of weeks, but I would like to take advantage of this opportunity - and collect another t-shirt - so I signed up.
Northeast Roadrunners 25K Marathon Tuneup
Went to the track at lunchtime, figuring that would be a little easier on the legs. I was aiming for at least four miles, to make 20 for the week, but ended up doing six at a fairly brisk pace, then another mile at about the same pace to re-calibrate the Nike+. Looks like I've been about 2% off - my first mile read 1.02, and six miles was 6.11. Hopefully, the re-calibration will keep me honest now, but my actual pace has probably been 5 or 10 seconds slower than I thought. The calibration seems to be sensitive to pace - I think it was more accurate at slower speeds, but has gone a little out of whack as my pace increased over the past six weeks or so.
Will try to get some extra sleep tonight, take it easy tomorrow, and we'll see how the 25k goes on Sunday. Not aiming to break any speed records.
Wednesday, October 22, 2008
Windy Eight - (402 total)
8.29 miles
1:07:18
8:06 pace
Chilly, sunny, very windy - temps in the 40s for the first time for a mid-day run. Ran from work to trail marker 95 at Fountain Green, with my usual backtrack from Chestnut street to the beginning of the trail. Took it easy, legs still kind of tender after pushing the speed on Monday. Was thinking about running Friday and Sunday, but will probably take an extra rest day and just do a long run Saturday.
Happy to break 400 miles before the 4 month-mark on the 25th. From here on in, I'm going to try to make at least 100 miles each month.
1:07:18
8:06 pace
Chilly, sunny, very windy - temps in the 40s for the first time for a mid-day run. Ran from work to trail marker 95 at Fountain Green, with my usual backtrack from Chestnut street to the beginning of the trail. Took it easy, legs still kind of tender after pushing the speed on Monday. Was thinking about running Friday and Sunday, but will probably take an extra rest day and just do a long run Saturday.
Happy to break 400 miles before the 4 month-mark on the 25th. From here on in, I'm going to try to make at least 100 miles each month.
Tuesday, October 21, 2008
Little Faster - 8 miles (394 total)
8.01 miles
59:23
7:24 pace
Posting this a day late. That's the danger of running at lunch - things can be so busy that you either can't get away to run in the first place, or don't have time afterwards to cool out and record the details.
I spent the weekend trying to get mentally psyched to attempt the Philadelphia Marathon on November 23, but when I went to the site Monday morning, saw that it was already sold out both for the marathon and half marathon. I'm pretty sure it was not sold out last week. When you snooze, you lose, I guess. Although I'm somewhat disappointed, I'm also a little relieved, since I'm not sure I'm quite ready. If I'm not ready a year from now, I probably never will be.
Ran 8 miles about as fast as I could. Fastest pace yet, I'm pretty sure. I think I will do another 6 or 8 tomorrow, then try a long run - 14 or 16 - on the weekend.
59:23
7:24 pace
Posting this a day late. That's the danger of running at lunch - things can be so busy that you either can't get away to run in the first place, or don't have time afterwards to cool out and record the details.
I spent the weekend trying to get mentally psyched to attempt the Philadelphia Marathon on November 23, but when I went to the site Monday morning, saw that it was already sold out both for the marathon and half marathon. I'm pretty sure it was not sold out last week. When you snooze, you lose, I guess. Although I'm somewhat disappointed, I'm also a little relieved, since I'm not sure I'm quite ready. If I'm not ready a year from now, I probably never will be.
Ran 8 miles about as fast as I could. Fastest pace yet, I'm pretty sure. I think I will do another 6 or 8 tomorrow, then try a long run - 14 or 16 - on the weekend.
Friday, October 17, 2008
Mid-day Long Run
11.65 miles
1:31:45
7:52 pace
Chris is taking some time off until his ankle heals. So, on my own my times have been a bit slower. My pace usually seems to be faster on the return than for the first half.
Rather than run in the dark and cold this morning, I started work before 7, then took a long lunch for my run. Gorgeous mid-fifties fall day. Set iPod for 6 miles, but wanted to do more if I felt like it. Ended up turning around a little past the 6-mile mark, and finished feeling strong.
I'm hoping to do 14 miles on Sunday to make 400, then next week start a new program. My buddy Tony, who ran many marathons before having to quit a couple of years ago, recommended Hal Higdon's marathon training guide. I might take the last 6 weeks of one of his programs, and aim to run the Philadelphia marathon on November 29.
It remains to be seen if my current physical condition will be a good match for that point in the program. I will be running shorter and more varied distances, which is probably a good thing, but will be running more consecutive days than I am used to. So we'll see. I have until November 14 before I have to make a final decision on the marathon.
1:31:45
7:52 pace
Chris is taking some time off until his ankle heals. So, on my own my times have been a bit slower. My pace usually seems to be faster on the return than for the first half.
Rather than run in the dark and cold this morning, I started work before 7, then took a long lunch for my run. Gorgeous mid-fifties fall day. Set iPod for 6 miles, but wanted to do more if I felt like it. Ended up turning around a little past the 6-mile mark, and finished feeling strong.
I'm hoping to do 14 miles on Sunday to make 400, then next week start a new program. My buddy Tony, who ran many marathons before having to quit a couple of years ago, recommended Hal Higdon's marathon training guide. I might take the last 6 weeks of one of his programs, and aim to run the Philadelphia marathon on November 29.
It remains to be seen if my current physical condition will be a good match for that point in the program. I will be running shorter and more varied distances, which is probably a good thing, but will be running more consecutive days than I am used to. So we'll see. I have until November 14 before I have to make a final decision on the marathon.
Wednesday, October 15, 2008
Change of Pace - 10.5 miles (374 total)
10.53 miles
1:27:08
8:16 pace
Was feeling a bit tired this morning in general, although aches and pains were at a minimum after taking two days off. The main reason for the extra day off was my right foot, but that did not bother me at all today.
Left from work and took the river path out 5.25, then back to 38th and Spruce via Market Street. Noticed a lot of guys my age and older out this morning - more than I remember seeing. I wonder if these are the guys who I will see running through the winter.
Ate a big dense slice of homemade whole wheat bread with peanut butter before the run, which is heavier than my usual banana, and tanked up on water before leaving the office. I think this made it a little harder to breath and slowed me down a bit; I never got a good pace going. It is hard to believe that this would have been a fast pace a couple of months ago.
1:27:08
8:16 pace
Was feeling a bit tired this morning in general, although aches and pains were at a minimum after taking two days off. The main reason for the extra day off was my right foot, but that did not bother me at all today.
Left from work and took the river path out 5.25, then back to 38th and Spruce via Market Street. Noticed a lot of guys my age and older out this morning - more than I remember seeing. I wonder if these are the guys who I will see running through the winter.
Ate a big dense slice of homemade whole wheat bread with peanut butter before the run, which is heavier than my usual banana, and tanked up on water before leaving the office. I think this made it a little harder to breath and slowed me down a bit; I never got a good pace going. It is hard to believe that this would have been a fast pace a couple of months ago.
Sunday, October 12, 2008
Accidental Distance Record - 15 miles (364 total)
15.00 miles
1:56:10
7:44 pace
Was aiming this morning to do no more than 11.2 miles, which would break 30 miles for this week and put me at 360 total. Starting from home, I set the iPod for 12 miles and figured that I would turn around at 6, then stop at the Wawa near home for Gatorade and coffee right at 11.2.
As sometimes happens though, I was feeling so well at the halfway mark that I decided to go a bit further. Turned around at Hunting Park Avenue, almost within sight of the East Falls Bridge, about 7.1 miles. As I approached 12 miles returning to the beginning of the path, was feeling well enough that I turned around and made it back to the Art Museum - 12.75, then back to the turnaround, and hit 14 miles just at the Chestnut Street ramp. Hit 15 miles at 36th and Locust Walk, about two blocks short of the Wawa.
That was enough. Although it was a good run, I was nauseous at the end, for the first time since the Broad Street Run last spring. I think 400 miles is within reach by 10/26, which would be a nice even number for my four-month point.
1:56:10
7:44 pace
Was aiming this morning to do no more than 11.2 miles, which would break 30 miles for this week and put me at 360 total. Starting from home, I set the iPod for 12 miles and figured that I would turn around at 6, then stop at the Wawa near home for Gatorade and coffee right at 11.2.
As sometimes happens though, I was feeling so well at the halfway mark that I decided to go a bit further. Turned around at Hunting Park Avenue, almost within sight of the East Falls Bridge, about 7.1 miles. As I approached 12 miles returning to the beginning of the path, was feeling well enough that I turned around and made it back to the Art Museum - 12.75, then back to the turnaround, and hit 14 miles just at the Chestnut Street ramp. Hit 15 miles at 36th and Locust Walk, about two blocks short of the Wawa.
That was enough. Although it was a good run, I was nauseous at the end, for the first time since the Broad Street Run last spring. I think 400 miles is within reach by 10/26, which would be a nice even number for my four-month point.
Friday, October 10, 2008
TGIF - 6.5 miles (349 total)
6.57 miles
50:23
7:39 pace
This really is the best time of year for running. 55 degrees when we started, and that seems to be perfect. Chris and I were both feeling a bit achey - his ankle and my foot, so we kept this run on the short side. I broke 20 miles for the week, which is just over what I need for my schedule. So anything I run this weekend will be gravy, or I could take the weekend off to see if it improves the foot situation.
50:23
7:39 pace
This really is the best time of year for running. 55 degrees when we started, and that seems to be perfect. Chris and I were both feeling a bit achey - his ankle and my foot, so we kept this run on the short side. I broke 20 miles for the week, which is just over what I need for my schedule. So anything I run this weekend will be gravy, or I could take the weekend off to see if it improves the foot situation.
Wednesday, October 8, 2008
Two in a Row - 6 miles (342 total)
6.33 miles
49:24
7:47 pace
Wanted to get three runs in during the work week, and since I'm relatively injury-free, tried another run this morning. I swore off consecutive days since we returned from Utah in August, and I think it was a good rule while I was trying to heal, but eventually I'd like to be able to run five or six days a week.
Chris and I started out this morning only about 15 hours after finishing our last run, and I could feel yesterday's run in my feet. Still, it was a nice cool morning, about 45 degrees, and we had a good run. A little shorter and slower than yesterday. Planning to run 5-7 miles on Friday, then 11-12 on Sunday. If so, this will make 30 miles for the 4th week in a row.
49:24
7:47 pace
Wanted to get three runs in during the work week, and since I'm relatively injury-free, tried another run this morning. I swore off consecutive days since we returned from Utah in August, and I think it was a good rule while I was trying to heal, but eventually I'd like to be able to run five or six days a week.
Chris and I started out this morning only about 15 hours after finishing our last run, and I could feel yesterday's run in my feet. Still, it was a nice cool morning, about 45 degrees, and we had a good run. A little shorter and slower than yesterday. Planning to run 5-7 miles on Friday, then 11-12 on Sunday. If so, this will make 30 miles for the 4th week in a row.
Tuesday, October 7, 2008
Fall Afternoon - 7 miles (336 total)
7.32 miles
54:56
7:29 pace
Met Chris at work at 7:00 this morning, but he forgot his shoes. Not a tragedy, since the temp was 43 degrees, and I was happy to wait until the afternoon after Jane dropped off the shoes.
So we ended up going out on a fantastic, sunny fall day about 20 degrees warmer than it was this morning. We went out to Girard Street train bridge, dropping to the bike path at Chestnut street, which has a ramp instead of stairs and adds a quarter mile or so to the run.
Chris pushed our pace a bit as usual, and I was pleased with the near-record time. We're going to try again tomorrow a.m. - I've been feeling good enough to experiment with some consecutive-day running. Will have to break down and get some cooler weather gear soon. If I'm smart I'll do it before I need it.
54:56
7:29 pace
Met Chris at work at 7:00 this morning, but he forgot his shoes. Not a tragedy, since the temp was 43 degrees, and I was happy to wait until the afternoon after Jane dropped off the shoes.
So we ended up going out on a fantastic, sunny fall day about 20 degrees warmer than it was this morning. We went out to Girard Street train bridge, dropping to the bike path at Chestnut street, which has a ramp instead of stairs and adds a quarter mile or so to the run.
Chris pushed our pace a bit as usual, and I was pleased with the near-record time. We're going to try again tomorrow a.m. - I've been feeling good enough to experiment with some consecutive-day running. Will have to break down and get some cooler weather gear soon. If I'm smart I'll do it before I need it.
Sunday, October 5, 2008
Playing it Safe - 12 miles (328 total)
12.27 miles
1:36:53
7:53 pace
Was a bit apprehensive about running this morning. Although I've been feeling great, the aborted 15-mile run last week was unpleasant. My physical and mental tanks just ran dry at 13 miles. Today was undecided if I should play it safe with 10-11 miles or try a little further.
Since Chris was biking today, I left directly from home at 6:30, and decided to take the river path about 6 miles, double back and end the run at the Wawa (a PA version of 7-11) half a mile from home. That way I could extend the run a little if I felt good at the 6 mile mark. Ended up going about .5 farther - to the Strawberry Mansion bridge, about a mile short of the East Falls bridge, where we would normally cross the river.
Beautiful weather, sunny by the end of the run, and made it home in plenty of time to take Doug to baseball at 9:00.
1:36:53
7:53 pace
Was a bit apprehensive about running this morning. Although I've been feeling great, the aborted 15-mile run last week was unpleasant. My physical and mental tanks just ran dry at 13 miles. Today was undecided if I should play it safe with 10-11 miles or try a little further.
Since Chris was biking today, I left directly from home at 6:30, and decided to take the river path about 6 miles, double back and end the run at the Wawa (a PA version of 7-11) half a mile from home. That way I could extend the run a little if I felt good at the 6 mile mark. Ended up going about .5 farther - to the Strawberry Mansion bridge, about a mile short of the East Falls bridge, where we would normally cross the river.
Beautiful weather, sunny by the end of the run, and made it home in plenty of time to take Doug to baseball at 9:00.
Friday, October 3, 2008
Nice Weather - 6 miles (316 total)
6.3 miles
48:25
7:40 pace
Weather was perfect for running this morning, about 55 degrees and sunny at 7:30 when Chris met me at work. I think the fall is the best time for running in Philadelphia, and I'm going to try to get ahead of schedule between now and Thanksgiving. It may be harder to get out and run regularly in January and February.
We started out a bit faster than usual, and ended a bit slower, but still ended up with a 7:40 pace. I continue to be incredulous with how our times have improved in the run up to the PDR. I think I lost some weight over the past month and that probably helped - all my pants are baggy now. Hope we can maintain and continue to improve.
48:25
7:40 pace
Weather was perfect for running this morning, about 55 degrees and sunny at 7:30 when Chris met me at work. I think the fall is the best time for running in Philadelphia, and I'm going to try to get ahead of schedule between now and Thanksgiving. It may be harder to get out and run regularly in January and February.
We started out a bit faster than usual, and ended a bit slower, but still ended up with a 7:40 pace. I continue to be incredulous with how our times have improved in the run up to the PDR. I think I lost some weight over the past month and that probably helped - all my pants are baggy now. Hope we can maintain and continue to improve.
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