13.27 miles Garmin Link
2:02:43
9:15 pace
Left the hotel at 4:30 and started north along the lake. I originally had planned to follow a route I found on the Internet, but the map on the website was hard to use on the iPhone while running, so I gave up, and just tried to find my way around the lake. It was very dark, and not well lit, especially after I turned west and found the rec path going through Fremont and then northwest into Ballard. Turned around at 6.6 and tried to retrace my steps back. Did not start to get light until about the 8 mile point.
Yesterday I did 45 minutes on the stairmaster, and could really feel it in my calves today - very tender.
Thursday, August 27, 2009
Monday, August 24, 2009
Travel Day Half Marathon - 13.1
13.1 miles Garmin Link
1:47:46
8:13 pace
Had my sights on a 20-miler this morning, but woke up an hour late and settled for 13 miles. Neglected to have my usual two bananas ready before the run, and I think that made a difference in energy level. Ate a Gu packet after 7 miles, but it was still a struggle from mile 9 on. Slightly cooler and less humid (both in low 70s) than the worst weather lately, but still not terribly comfortable for a long run.
Am looking forward to better weather in Seattle. Found a route online for a half marathon distance around Lake Union that I can catch right outside our hotel. Hoping I can do at least this distance on Wednesday, Friday and Sunday, and make up some of my miles. Then I'll repeat week minus 9 of the training program when I get back.
1:47:46
8:13 pace
Had my sights on a 20-miler this morning, but woke up an hour late and settled for 13 miles. Neglected to have my usual two bananas ready before the run, and I think that made a difference in energy level. Ate a Gu packet after 7 miles, but it was still a struggle from mile 9 on. Slightly cooler and less humid (both in low 70s) than the worst weather lately, but still not terribly comfortable for a long run.
Am looking forward to better weather in Seattle. Found a route online for a half marathon distance around Lake Union that I can catch right outside our hotel. Hoping I can do at least this distance on Wednesday, Friday and Sunday, and make up some of my miles. Then I'll repeat week minus 9 of the training program when I get back.
Wednesday, August 19, 2009
Week minus 9 - Tempo - 6 miles
6.37 miles
3 miles @ 7:07 (target 7:14)
73 degrees, 86% humidity
This was something of a messed up run, although successful in the sense that we beat the target time for the important three miles. First, for some reason the Forerunner did not register the first mile (although it did register the time.) Not sure what happened. Maybe it had not completed picking up the satellites when we started out and somehow picked them up at exactly 1 mile.
We managed to get through the warmup and speed part of the workout, despite the awful humidity, but stopped for water and walked a quarter mile at the 4.5 mark. We picked back up at a jog at 4.75, and I made it to 6.37 before throwing in the towel again a few blocks from work. If Chris hadn't been with me, I'm sure I would have given up sooner. The humidity just kills me, even if the temperature isn't terribly hot.
3 miles @ 7:07 (target 7:14)
73 degrees, 86% humidity
This was something of a messed up run, although successful in the sense that we beat the target time for the important three miles. First, for some reason the Forerunner did not register the first mile (although it did register the time.) Not sure what happened. Maybe it had not completed picking up the satellites when we started out and somehow picked them up at exactly 1 mile.
We managed to get through the warmup and speed part of the workout, despite the awful humidity, but stopped for water and walked a quarter mile at the 4.5 mark. We picked back up at a jog at 4.75, and I made it to 6.37 before throwing in the towel again a few blocks from work. If Chris hadn't been with me, I'm sure I would have given up sooner. The humidity just kills me, even if the temperature isn't terribly hot.
Friday, August 14, 2009
Week Minus 10 - Distance - 14 miles
14.02 miles Garmin Link
1:53:32
8:05 pace
Target: 13 miles @ 8:15 pace
Redeemed myself somewhat today by exceeding both distance and pace targets. It was possibly more humid than ever - you couldn't see the tops of the buildings this morning for the mist in the air - but the temperature was a bit cooler - 67 degrees - and that helped a lot.
I went back to my Nike Shox, and that seemed to help the leg pain. Maybe these two new pair of New Balances aren't going to work out.
Very happy with the time. Getting a few 20+ mile runs under the belt puts a run like this in a different perspective, and it is easier to be mentally and physically strong at the end. The last two miles were the fastest by far - 7:53 and 7:45.
1:53:32
8:05 pace
Target: 13 miles @ 8:15 pace
Redeemed myself somewhat today by exceeding both distance and pace targets. It was possibly more humid than ever - you couldn't see the tops of the buildings this morning for the mist in the air - but the temperature was a bit cooler - 67 degrees - and that helped a lot.
I went back to my Nike Shox, and that seemed to help the leg pain. Maybe these two new pair of New Balances aren't going to work out.
Very happy with the time. Getting a few 20+ mile runs under the belt puts a run like this in a different perspective, and it is easier to be mentally and physically strong at the end. The last two miles were the fastest by far - 7:53 and 7:45.
Thursday, August 13, 2009
Week minus 10 - Tempo FAIL
8.25 miles Garmin Link
Chris was having some toe problems and didn't run yesterday, and I should have followed his example. Shinsplints(?) have started up again, especially in left leg, and were especially bad for the first mile. The weather has warmed up again, and was very humid, which seems to be my Achilles heel. The target was to run miles 2-7 at a 7:44 pace. I just could not get the speed up to where I wanted, and only hit 7:44 for the 5th mile. Found myself stopping at this point, and walked for half a mile. It was so humid that sweat was literally dripping from both hands onto the ground. Jogged the final 3.25 miles back to the office at a slow pace.
One problem with the Forerunner is that sometimes when it gets hot and humid, in between my body heat and all the sweat, the touch controls stop working. I wasn't able to shut off the timer until after I returned to the office and could towel down.
Shins are still hurting this morning, so I may skip the 13-mile run scheduled for tomorrow. My times for the long runs are weeks ahead of schedule, so I don't think it would be much of a training loss, except that it puts my total mileage that much further behind target.
Chris was having some toe problems and didn't run yesterday, and I should have followed his example. Shinsplints(?) have started up again, especially in left leg, and were especially bad for the first mile. The weather has warmed up again, and was very humid, which seems to be my Achilles heel. The target was to run miles 2-7 at a 7:44 pace. I just could not get the speed up to where I wanted, and only hit 7:44 for the 5th mile. Found myself stopping at this point, and walked for half a mile. It was so humid that sweat was literally dripping from both hands onto the ground. Jogged the final 3.25 miles back to the office at a slow pace.
One problem with the Forerunner is that sometimes when it gets hot and humid, in between my body heat and all the sweat, the touch controls stop working. I wasn't able to shut off the timer until after I returned to the office and could towel down.
Shins are still hurting this morning, so I may skip the 13-mile run scheduled for tomorrow. My times for the long runs are weeks ahead of schedule, so I don't think it would be much of a training loss, except that it puts my total mileage that much further behind target.
Monday, August 10, 2009
Week minus 10 - Speed Intervals - 7 miles
7.25 miles Garmin Link
1.5 mile warm-up
6 X 800M @ 3:13 (3:13 target) 1:30 RI
2.5 mile cool-down
Chris and I started from work this morning; temp in low 70s and muggy. Going to get into the 90s today. We jogged down to the rec path and I realized that I had neglected to hit the start button, so I'm adding 1.35 to the Garmin total.
The intervals were tough as always, but the times were surprisingly consistent - 4 of the 6 within 2 seconds of each other, and the average was 3:12.67 - just a hair under our target of 3:13. The best thing about the Monday run is having it over and looking forward to the relatively pleasant tempo run on Wednesday.
1.5 mile warm-up
6 X 800M @ 3:13 (3:13 target) 1:30 RI
2.5 mile cool-down
Chris and I started from work this morning; temp in low 70s and muggy. Going to get into the 90s today. We jogged down to the rec path and I realized that I had neglected to hit the start button, so I'm adding 1.35 to the Garmin total.
The intervals were tough as always, but the times were surprisingly consistent - 4 of the 6 within 2 seconds of each other, and the average was 3:12.67 - just a hair under our target of 3:13. The best thing about the Monday run is having it over and looking forward to the relatively pleasant tempo run on Wednesday.
Saturday, August 8, 2009
Doug Defeats "The Wall" - 30 miles biking
29.75 miles Garmin Link
2:27:06
Doug and I met Susan and her old college buddy Scott in Manayunk this morning for another trip out to Valley Forge. This time Doug and I were prepared for a breakdown. During the week I got us both little underseat carry bags and stocked them with inner tubes, patch kits and tire levers. I got a nice frame pump that fits on the Vitus.
Instead of taking the tow path on the way out, this time we went down Manayunk Main Street and up the "Manayunk Wall" (part of the route of the Philadelphia International Bike Championship) that is as steep as 17 degrees in some parts. Doug handled the hill like a champ, and of course the Vitus took the hill like I was being towed.
The rest of trip was nice - the weather was unusually pleasant for August; in the sixties for most of the trip, I think. We rested in Valley Forge, and Scott shared some homemade cookies. Scott and Susan both checked their iPhones.
Doug and Barbara will be out of town next weekend, but I hope we can make this ride a habit.
Philly Trivia: People who live in Manayunk are known as "'Yunkers."
Friday, August 7, 2009
Week minus 11 - Distance - 21 miles
Garmin Link
21.02 miles
2:56:05
8:22 pace (target 20 miles @ 8:45 pace)
Got started from the office at 6 o'clock sharp with a plan to do the familiar East Falls loop and meet Chris back at the starting point at about 7:45 and 13 miles, and finish by doing our normal 7-8 mile run together - but at a bit slower pace.
With the help of our iPhones, all worked as planned. Chris texted me at about 7:30 and I let him know I was about 25 minutes away. (I was just able to text while running, but I don't recommend it.) Then I gave him a phone call as I was leaving the rec path about a mile and a half away.
Got a second wind when we met up, and that lasted until about the 19-mile point, when I started to wish for the finish line. Managed to keep it up till hitting 21 miles in front of Franklin Field, a few blocks from work. That's a new distance record for me, and I'm very happy with the time - well under the target.
It was about 15 degrees cooler than last week, and less humid, which made a huge difference. Skipped the tempo run this week, since it is the least challenging run, and I want to do a bike ride with Doug and friends tomorrow, and go back to my M/W/F schedule next week.
21.02 miles
2:56:05
8:22 pace (target 20 miles @ 8:45 pace)
Got started from the office at 6 o'clock sharp with a plan to do the familiar East Falls loop and meet Chris back at the starting point at about 7:45 and 13 miles, and finish by doing our normal 7-8 mile run together - but at a bit slower pace.
With the help of our iPhones, all worked as planned. Chris texted me at about 7:30 and I let him know I was about 25 minutes away. (I was just able to text while running, but I don't recommend it.) Then I gave him a phone call as I was leaving the rec path about a mile and a half away.
Got a second wind when we met up, and that lasted until about the 19-mile point, when I started to wish for the finish line. Managed to keep it up till hitting 21 miles in front of Franklin Field, a few blocks from work. That's a new distance record for me, and I'm very happy with the time - well under the target.
It was about 15 degrees cooler than last week, and less humid, which made a huge difference. Skipped the tempo run this week, since it is the least challenging run, and I want to do a bike ride with Doug and friends tomorrow, and go back to my M/W/F schedule next week.
Tuesday, August 4, 2009
Week minus 11 - Speed Intervals - 8 miles
1.5 mile warm-up
2 x 1200M @ 5:01 (target 4:55) 2 min RI
4 X 800M @ 3:14 (target 3:13) 2 min RI
2.5 mile cool-down
13.01K (8.09 miles) total Garmin Link
Cooler this morning, but warming up quick. 70 by the time I hit the rec path and started the speed intervals. I did not run quite so hard this morning; trying to avoid making my left leg worse (and also want to avoid seeing my breakfast.) Aimed for about 80% effort on the speed intervals instead of 90%. Consequently, my times were slightly slower than the target, but not too bad. Maybe next time I'll aim for 82% effort. It was a much more pleasant experience than running my guts out like the past several Mondays.
Wore a new pair of New Balance 475s today. They seemed fine. I'm going to do a better job of tracking miles per shoe. It's possible that the Nikes I've been wearing are overextended and contributing to recent leg pain.
2 x 1200M @ 5:01 (target 4:55) 2 min RI
4 X 800M @ 3:14 (target 3:13) 2 min RI
2.5 mile cool-down
13.01K (8.09 miles) total Garmin Link
Cooler this morning, but warming up quick. 70 by the time I hit the rec path and started the speed intervals. I did not run quite so hard this morning; trying to avoid making my left leg worse (and also want to avoid seeing my breakfast.) Aimed for about 80% effort on the speed intervals instead of 90%. Consequently, my times were slightly slower than the target, but not too bad. Maybe next time I'll aim for 82% effort. It was a much more pleasant experience than running my guts out like the past several Mondays.
Wore a new pair of New Balance 475s today. They seemed fine. I'm going to do a better job of tracking miles per shoe. It's possible that the Nikes I've been wearing are overextended and contributing to recent leg pain.
Monday, August 3, 2009
Manayunk-Valley Forge Bike Ride With Doug
30 miles - Garmin Link
Saturday morning Chris and his daughter Ava picked up Doug and me, and we headed out to Manayunk - a couple of miles past the Falls Bridge - to meet our friends Susan and Jeremy for a 30-mile RT ride to Valley Forge Park. We took the tow path along the Manayunk Canal for the first couple of miles before picking up the trail out to Valley Forge. Poor Doug got a flat about 8 miles out, and Chris helped us out with a spare tube. Next time I'll be better prepared.
Doug really tore up the road trying to catch Susan and Jeremy and I think they got to the park only a few minutes ahead of us. On the way back Doug kept up with no problem, but had to ride the last mile with another flat. The tow path is pretty rocky in places and not good for a road bike. I usually ride up and around through Manayunk to avoid it - that's probably what we'll do next time.
I was really proud of Doug. At 30 miles, this was his longest ride to date and he wants to do it again next weekend. Before the end of the summer maybe he'll be ready to do the whole trip from home and back - that is fifty miles on the nose.
This blue heron was posing for us in the canal on the way back.
Saturday morning Chris and his daughter Ava picked up Doug and me, and we headed out to Manayunk - a couple of miles past the Falls Bridge - to meet our friends Susan and Jeremy for a 30-mile RT ride to Valley Forge Park. We took the tow path along the Manayunk Canal for the first couple of miles before picking up the trail out to Valley Forge. Poor Doug got a flat about 8 miles out, and Chris helped us out with a spare tube. Next time I'll be better prepared.
Doug really tore up the road trying to catch Susan and Jeremy and I think they got to the park only a few minutes ahead of us. On the way back Doug kept up with no problem, but had to ride the last mile with another flat. The tow path is pretty rocky in places and not good for a road bike. I usually ride up and around through Manayunk to avoid it - that's probably what we'll do next time.
I was really proud of Doug. At 30 miles, this was his longest ride to date and he wants to do it again next weekend. Before the end of the summer maybe he'll be ready to do the whole trip from home and back - that is fifty miles on the nose.
This blue heron was posing for us in the canal on the way back.
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