11.27 miles (Garmin Link)
1:30:27
8:01 pace
After Monday's ignominy, I really felt in need of a confidence-builder today. Fortunately, the weather cooperated, and was overcast and in the mid-50's - more than 30 degrees cooler than Monday! Chris and I started out together while we chatted and I kept half a mind on form. At 3.5 he turned back. I decided to continue on and turned around at 5.5, a couple of hundred yards past Strawberry Mansion Bridge. At this point, I was concentrating on form, relaxing, letting my core lead, and legs just relax and go along for the ride. Pushed the pace a bit at 8 miles, with the idea of beating last year's Broad Street time at 10 miles. Hit 10 at 1:19:23, which I think is almost two minutes faster than last year's time. Mile 10 split was 7:11!
Took it easy the last mile back to work. Now I have 20+ miles for the week, and can just do some easy jogging with Doug between now and the race Sunday.
Wednesday, April 29, 2009
Monday, April 27, 2009
Twilight Jog with Doug and Barb - 4 miles (942 total)
4.02 miles (Garmin link)
37.01
9:12 pace
All three of us went out to the park as the sun was going down and the air was starting to cool. Doug and I went one direction and Barbara took off in the other so she could run at her own pace. This way we also got to exchange high fives as we passed each other every half mile or so. Doug peeled off at 3.1, and I increased the pace for the last mile.
This slower run was another chance to concentrate on form. I remembered one more piece of advice - pivot hips slightly around the axis of the spine - and that made it that much easier to relax the legs and arms and let them follow me leaning forward. By the end of the run I felt I was just starting to pull the pieces together. However, I was starting to feel a little of the shin splints coming back by the end. Hopefully a rest day tomorrow will take care of that.
37.01
9:12 pace
All three of us went out to the park as the sun was going down and the air was starting to cool. Doug and I went one direction and Barbara took off in the other so she could run at her own pace. This way we also got to exchange high fives as we passed each other every half mile or so. Doug peeled off at 3.1, and I increased the pace for the last mile.
This slower run was another chance to concentrate on form. I remembered one more piece of advice - pivot hips slightly around the axis of the spine - and that made it that much easier to relax the legs and arms and let them follow me leaning forward. By the end of the run I felt I was just starting to pull the pieces together. However, I was starting to feel a little of the shin splints coming back by the end. Hopefully a rest day tomorrow will take care of that.
Too Hot to Trot - 7.5 miles (938 total)
6.08 miles (Garmin link)
48:29
8:00 pace
1.5 miles
13:32
9:01 pace
Started out with Chris today with the bright idea to get a last long run in before the Broad street run on Sunday. I was hoping to do the 11-mile river loop at an 8-minute pace, then take it relatively easy the rest of the week. The plan might have worked out had the weather been cooler. As it was, I had to stop after 6 miles, walk for a while, then run another mile and a half. We are in our third day of high-eighties, low nineties heat, and that seemed to make a huge difference. At least we were keeping a good pace - miles 3 through 6 were all under 8 minutes each.
I was also trying out some of the form advice from Chi Running. Keeping a good posture, lower abdominals holding back straight, legs relaxed - not pushing off with balls of feet, but instead leaning from the ankles and letting gravity move me forward. A lot to be mindful of until it becomes habit. It did seem to allow me to go faster with less effort, and I have had less leg pain. (I've also been doing more slow jogging with Doug, and that could be helping too.)
48:29
8:00 pace
1.5 miles
13:32
9:01 pace
Started out with Chris today with the bright idea to get a last long run in before the Broad street run on Sunday. I was hoping to do the 11-mile river loop at an 8-minute pace, then take it relatively easy the rest of the week. The plan might have worked out had the weather been cooler. As it was, I had to stop after 6 miles, walk for a while, then run another mile and a half. We are in our third day of high-eighties, low nineties heat, and that seemed to make a huge difference. At least we were keeping a good pace - miles 3 through 6 were all under 8 minutes each.
I was also trying out some of the form advice from Chi Running. Keeping a good posture, lower abdominals holding back straight, legs relaxed - not pushing off with balls of feet, but instead leaning from the ankles and letting gravity move me forward. A lot to be mindful of until it becomes habit. It did seem to allow me to go faster with less effort, and I have had less leg pain. (I've also been doing more slow jogging with Doug, and that could be helping too.)
Saturday, April 25, 2009
Doug's First Four-miler - (931 total)
4.00 miles (Garmin link)
38:32
9:38 pace
Felt like the first day of summer today - it's now 85 degrees and muggy at 6:30pm. Our highs have been more in the fifties than sixties up till today.
Doug and I left the house about 9:00 this morning and biked down to the river path. Penn Relays runners and spectators were everywhere on the way down, converging on Franklin Field. We parked below Chestnut Street and ran out 2 miles - to the Girard Street bridge - and back. The warmer weather was tough on Doug, and we had to slow down to a trot to make it through mile 3. He took the last half mile at a full run, and again, I had trouble accelerating to keep up with him.
Rec path was crowded - the usual warm weather Saturday runners were joined by packs of Relay runners from all over the East. Saw runners from Duke and many different high schools.
38:32
9:38 pace
Felt like the first day of summer today - it's now 85 degrees and muggy at 6:30pm. Our highs have been more in the fifties than sixties up till today.
Doug and I left the house about 9:00 this morning and biked down to the river path. Penn Relays runners and spectators were everywhere on the way down, converging on Franklin Field. We parked below Chestnut Street and ran out 2 miles - to the Girard Street bridge - and back. The warmer weather was tough on Doug, and we had to slow down to a trot to make it through mile 3. He took the last half mile at a full run, and again, I had trouble accelerating to keep up with him.
Rec path was crowded - the usual warm weather Saturday runners were joined by packs of Relay runners from all over the East. Saw runners from Duke and many different high schools.
Friday, April 24, 2009
Penn Relays (Slow us Down) - 6 miles (927 total)
6.01 miles (Garmin link)
48:28
8:04 pace
Ran with Chris today. Had to run through crowds of high school and college runners to get through campus and down to the path, which slowed our first mile down to 9:20. This is Penn Relays weekend, and campus will be crowded until next week. After that we started with an 8-minute pace, and ran a bit faster every mile (follow the link for the splits.)
Wednesday I made some small adjustments to how I work my legs after flipping through Chi Running. (Basically, trying to relax everything below the knee - let the ankles follow through, dont push off with toes or balls of feet.) Today I had some new muscle soreness in my legs, but much reduced leg pain (shin splint and joint type pain.) I'm knocking on wood, and hoping that making some refinements to my form is helping.
Warm and beautiful - think it is supposed to reach the 80's tomorrow!
48:28
8:04 pace
Ran with Chris today. Had to run through crowds of high school and college runners to get through campus and down to the path, which slowed our first mile down to 9:20. This is Penn Relays weekend, and campus will be crowded until next week. After that we started with an 8-minute pace, and ran a bit faster every mile (follow the link for the splits.)
Wednesday I made some small adjustments to how I work my legs after flipping through Chi Running. (Basically, trying to relax everything below the knee - let the ankles follow through, dont push off with toes or balls of feet.) Today I had some new muscle soreness in my legs, but much reduced leg pain (shin splint and joint type pain.) I'm knocking on wood, and hoping that making some refinements to my form is helping.
Warm and beautiful - think it is supposed to reach the 80's tomorrow!
Wednesday, April 22, 2009
Training With Doug - 3 miles (921 total)
3.35 miles (Garmin link)
29:16
8:44 pace
Another jog after work with Doug. He was a little sore from yesterday, but we started slow, and will take two days off before trying four miles on Saturday after a bike ride. Doug really sped up the last half mile - I had some trouble accelerating to keep up with him!
29:16
8:44 pace
Another jog after work with Doug. He was a little sore from yesterday, but we started slow, and will take two days off before trying four miles on Saturday after a bike ride. Doug really sped up the last half mile - I had some trouble accelerating to keep up with him!
Slowing Down - 7 miles (918 total)
7.65 miles (Garmin link)
1:03
8:15 pace
Ran with Chris at lunch today. My legs were feeling tender, and I was not able to keep up the pace like Monday. But we went a little farther. I was feeling pretty rickety by the end. Hope I can do another slow three miles with Doug after work.
Got ChiRunning from Amazon yesterday on Hallie's friend's recommendation. It looks very interesting - thumbed through it last night. Lots of technical advice about posture, stance, etc. Will dig into it tonight before bed.
1:03
8:15 pace
Ran with Chris at lunch today. My legs were feeling tender, and I was not able to keep up the pace like Monday. But we went a little farther. I was feeling pretty rickety by the end. Hope I can do another slow three miles with Doug after work.
Got ChiRunning from Amazon yesterday on Hallie's friend's recommendation. It looks very interesting - thumbed through it last night. Lots of technical advice about posture, stance, etc. Will dig into it tonight before bed.
Tuesday, April 21, 2009
Run for the Border (with Doug) - 3 miles (910 total)
3.31 miles (Garmin link)
28:46
8:42 pace
Doug's training run; three times around the park, then, since Barbara is working late tonight, a few more blocks to our favorite Mexican takeout place, MexiCali for burritos.
For Doug, the plan is to do another three-miler tomorrow, then bike down to the rec path Saturday and try for four.
28:46
8:42 pace
Doug's training run; three times around the park, then, since Barbara is working late tonight, a few more blocks to our favorite Mexican takeout place, MexiCali for burritos.
For Doug, the plan is to do another three-miler tomorrow, then bike down to the rec path Saturday and try for four.
Monday, April 20, 2009
Next Year in Boston - 6 miles (907 total)
6.41 miles (Garmin link)
48:33
7:34 pace
While sitting through our 90-minute developers' meeting this morning, Scott was getting updates on his iPhone on his friend Jay's progress in the Boston Marathon. Not long after the meeting, Scott got the finish time - 2:56; a 6:46/mile pace!
While I won't get close to a time like that in this lifetime, I still have a slim hope of qualifying for Boston next year. I would have to do under 3:30 (8:00/mile pace) in either the NYC or Philadelphia marathons. According to the charts in the FIRST book, my 1:40 finish in the half-marathon last year should theoretically translate to a 3:30 marathon. Of course I don't know if I could still do a 1:40 half either - might have just been a good day.
Today was one of those days that makes me feel still in the running, however. Chris came out, and I think we both felt strong. After an 8:29 first mile, all the rest of the splits were under 7:37. We got faster each mile. I might have gone a few miles farther, but am planning to do another 3 miles with Doug after work.
48:33
7:34 pace
While sitting through our 90-minute developers' meeting this morning, Scott was getting updates on his iPhone on his friend Jay's progress in the Boston Marathon. Not long after the meeting, Scott got the finish time - 2:56; a 6:46/mile pace!
While I won't get close to a time like that in this lifetime, I still have a slim hope of qualifying for Boston next year. I would have to do under 3:30 (8:00/mile pace) in either the NYC or Philadelphia marathons. According to the charts in the FIRST book, my 1:40 finish in the half-marathon last year should theoretically translate to a 3:30 marathon. Of course I don't know if I could still do a 1:40 half either - might have just been a good day.
Today was one of those days that makes me feel still in the running, however. Chris came out, and I think we both felt strong. After an 8:29 first mile, all the rest of the splits were under 7:37. We got faster each mile. I might have gone a few miles farther, but am planning to do another 3 miles with Doug after work.
Saturday, April 18, 2009
Clean Air Council 5K - 3.1 miles (900 total)
3.16 miles (Garmin link)
22:25
7:06 pace
Doug:
3.15 miles
25:17
8:00 pace
Gorgeous spring day - Doug and I biked down to the Philadelphia Museum of Art for the race. That's Doug stretching with the Museum in the background.
We both got off to a slow start - we were near the back, and it took a while to work through the scrum. According to the results, there were about 700 runners. Saw my old friend Raymond - who started me running again two years ago - near the front of the returning runners. I think he got 2nd in his age group. I was in 9th place for the older guys.
Very proud of Doug. He wants to keep running, and to increase his distance. I'm thinking we'll work on the training schedule Raymond recommended for the Philadelphia Distance Run 2 years ago. It starts with 3X3 mile runs/week, which we just did, and slowly builds from there. There's another 5K race on May 10th in which we might be able to run on the Penn Med team.
Broke 900 today!
Thursday, April 16, 2009
Finally Spring? - 9 miles (897 total)
9.02 miles (Garmin Link)
1:12:01
7:59 pace
Got Chris out for a run for the first time since December. He has been concentrating on some pretty challenging biking on the weekends. Chris kept a little faster pace than I've been running, and after we parted ways at the 3 mile point, I tried to keep it up. I think this is my first long run so far in 2009 under an 8:00 pace.
It was beautiful down on the river after two solid days of rain - temp closing in on 60. Lots of people on the path, even on a weekday.
The run felt good, but it is sobering to think that my goal is to be able to run this pace for three times the distance by November. Hmmmm....
1:12:01
7:59 pace
Got Chris out for a run for the first time since December. He has been concentrating on some pretty challenging biking on the weekends. Chris kept a little faster pace than I've been running, and after we parted ways at the 3 mile point, I tried to keep it up. I think this is my first long run so far in 2009 under an 8:00 pace.
It was beautiful down on the river after two solid days of rain - temp closing in on 60. Lots of people on the path, even on a weekday.
The run felt good, but it is sobering to think that my goal is to be able to run this pace for three times the distance by November. Hmmmm....
Wednesday, April 15, 2009
Rainy 5K with Doug - 3.1 miles (888 total)
3.1 miles (Garmin link)
27:24
8:50 pace
Undaunted by the rain and cold, Doug and I did another training run for Saturday's 5k. Doug was much improved from Monday, and beat that time by over a minute. I think on Saturday he will bust this record as well! As on Monday, we left from home and ran three times around the park, plus a detour to make 5k exactly.
I'm aiming for a 9 mile run tomorrow, to make 900 on Saturday.
27:24
8:50 pace
Undaunted by the rain and cold, Doug and I did another training run for Saturday's 5k. Doug was much improved from Monday, and beat that time by over a minute. I think on Saturday he will bust this record as well! As on Monday, we left from home and ran three times around the park, plus a detour to make 5k exactly.
I'm aiming for a 9 mile run tomorrow, to make 900 on Saturday.
Monday, April 13, 2009
5K with Doug - 3.1 miles (885 total)
3.1 miles (Garmin link)
28:32
9:12 pace
Practiced with Doug for the Clean Air Council 5k this weekend. Doing this race was Doug's idea after he saw a flyer for it lying around the house. Today was the longest run he has done to date, and I was proud of him. We took it easy for the first two miles, then did the last in 8:53. We plan to do another run together Wednesday before the race on Saturday.
28:32
9:12 pace
Practiced with Doug for the Clean Air Council 5k this weekend. Doing this race was Doug's idea after he saw a flyer for it lying around the house. Today was the longest run he has done to date, and I was proud of him. We took it easy for the first two miles, then did the last in 8:53. We plan to do another run together Wednesday before the race on Saturday.
Sunday, April 12, 2009
No Forerunner - 8 miles (882 total)
8 miles
1:08
8:30 pace (estimated)
No space-age gadgets today since I left the Forerunner at work. Based on time and landmarks I did 8-8.5 miles - from home out 43rd to Market, then down to the path at Chestnut, backtrack to the start of the path, then out around the parking lot in back of the Art Museum at the 34 minute mark. Then the same route home, plus a couple of blocks extra to make 68 minutes. Confident I was doing at least an 8:30 pace, since I think the distance was more like 8.5.
Beautiful spring day, low fifties, with lots of runners and cyclists on the path. I can still feel the right shin a little bit, so I'm paying attention to that. Hoping to do two more 8-milers this week, then break 900 miles with a 5k race with Doug on Saturday.
1:08
8:30 pace (estimated)
No space-age gadgets today since I left the Forerunner at work. Based on time and landmarks I did 8-8.5 miles - from home out 43rd to Market, then down to the path at Chestnut, backtrack to the start of the path, then out around the parking lot in back of the Art Museum at the 34 minute mark. Then the same route home, plus a couple of blocks extra to make 68 minutes. Confident I was doing at least an 8:30 pace, since I think the distance was more like 8.5.
Beautiful spring day, low fifties, with lots of runners and cyclists on the path. I can still feel the right shin a little bit, so I'm paying attention to that. Hoping to do two more 8-milers this week, then break 900 miles with a 5k race with Doug on Saturday.
Thursday, April 9, 2009
Testing the Waters - 6 miles (874 total)
6.06 miles (Garmin link)
50:56
8:24 pace
April 2, 2009:
6.5 miles (Garmin link)
56:28
8:41 pace
The Kangoo Jumps had been my last hope to take some of the wear and tear off my legs and allow them to heal up. It wasn't very successful. The following day I had bad brand new pain in my left achilles, quite sore thighs (maybe from the weight of the boots) and C-shaped blister about the diameter of the bottom of a can of soda on my ankle. I think I was not getting a lot of compression, and will adjust the springs if I use them again.
I tried another run two days after the Kangoo run, and scrubbed it after about half a block. Decided to take some significant time off and let everything heal, hopefully once and for all.
After 17 days, I did a 6.5 mile run around the neighborhood a week ago and didn't bother to blog it. Was still having some shin-splinty pain in one leg, so did not run again until today. Today was near painless, although I tired out after six miles - possibly because I only ate a banana for breakfast. But shorter mileage might be a good idea for a while - and maybe I'll get out again over the weekend.
50:56
8:24 pace
April 2, 2009:
6.5 miles (Garmin link)
56:28
8:41 pace
The Kangoo Jumps had been my last hope to take some of the wear and tear off my legs and allow them to heal up. It wasn't very successful. The following day I had bad brand new pain in my left achilles, quite sore thighs (maybe from the weight of the boots) and C-shaped blister about the diameter of the bottom of a can of soda on my ankle. I think I was not getting a lot of compression, and will adjust the springs if I use them again.
I tried another run two days after the Kangoo run, and scrubbed it after about half a block. Decided to take some significant time off and let everything heal, hopefully once and for all.
After 17 days, I did a 6.5 mile run around the neighborhood a week ago and didn't bother to blog it. Was still having some shin-splinty pain in one leg, so did not run again until today. Today was near painless, although I tired out after six miles - possibly because I only ate a banana for breakfast. But shorter mileage might be a good idea for a while - and maybe I'll get out again over the weekend.
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