Garmin Connect
13.1 miles
8:25 pace
Was still feeling a little sore from pushing my pace on Friday, but wanted to get out today. Yesterday was a big eating day - cheesesteak for lunch and big pasta dinner in South Philly. Stepdad Bob is visiting, and we're trying to keep him full.
Did not push the speed today, and didn't leave until 11:30 after a relatively light breakfast earlier in the morning - banana and blueberry muffin. I took a Gu packet, since I was in danger of really emptying the tank, but didn't need to use it, maybe thanks to the spaghetti dinner last night.
Did the loop out to the Falls Bridge from home. By my usual route that would have been 15 miles, but I shortened it a bit, and stopped about a mile from home, as soon as I hit 13.1.
Sunday, March 28, 2010
Saturday, March 27, 2010
One Hour Run - 7.76 miles
Garmin Connect
7.76 miles
7:44 pace
Had to leave work on time yesterday, so decided to limit myself to one hour. The relatively fast run on Tuesday must have reset my internal speed regulator, because the first mile, usually my warmup mile, was 7:40. (I was aiming for an 8:00 pace overall. Slowed down for the second mile, but all the rest were under 8:00. Fastest were miles 6 and 7, both at 7:34. Last 3/4 mile was at a 7:02 pace as I raced to cover all the ground I could in one hour.
Couldn't wait for Chris as he was stuck in a meeting. Dan, the new guy in the office, waited around to run with Chris, since he wanted to do a shorter distance. Dan used to run track at Drexel, and has been running only occasionally, but looks like he is fast. He ran the Broad Street 10-miler last year with the same time as both Chris and me (1:12), but with only 3 weeks training as opposed to my 3 years.
7.76 miles
7:44 pace
Had to leave work on time yesterday, so decided to limit myself to one hour. The relatively fast run on Tuesday must have reset my internal speed regulator, because the first mile, usually my warmup mile, was 7:40. (I was aiming for an 8:00 pace overall. Slowed down for the second mile, but all the rest were under 8:00. Fastest were miles 6 and 7, both at 7:34. Last 3/4 mile was at a 7:02 pace as I raced to cover all the ground I could in one hour.
Couldn't wait for Chris as he was stuck in a meeting. Dan, the new guy in the office, waited around to run with Chris, since he wanted to do a shorter distance. Dan used to run track at Drexel, and has been running only occasionally, but looks like he is fast. He ran the Broad Street 10-miler last year with the same time as both Chris and me (1:12), but with only 3 weeks training as opposed to my 3 years.
Wednesday, March 24, 2010
Dodging Raindrops - 5 miles fast
Garmin Link
5.6 miles
<7:30 pace
Yesterday I was planning a 10-miler at about the same pace as Sunday, but the weather and Chris had other ideas. We weren't able to get out of the office until about 1:30, and by then it was raining steadily. A long run wasn't as attractive as it was when the sun was out.
Chris set the pace, and he is the hare to my tortoise. Unfortunately, something didn't work right with the Forerunner, likely because of the rain or the cloud cover, and the first half mile did not register. I would have liked to have seen all the splits, because it felt like we were moving fast. As it was, miles 2 through 4 were steady at 7:20, and mile 5 slowed down to 7:57 because I was sucking wind. I think I slowed him down most of the way - Chris doesn't run regularly anymore, but is a serious cyclist (and 9 years younger than your correspondent).
I think this did me more good than the 10 mile run would have, since it stressed my windpower. Unfortunately, it did irritate a sharp pain on top of my left foot - where one of the long bones that lead down to the toe meets the top of the foot. Hope it is OK by Thursday.
5.6 miles
<7:30 pace
Yesterday I was planning a 10-miler at about the same pace as Sunday, but the weather and Chris had other ideas. We weren't able to get out of the office until about 1:30, and by then it was raining steadily. A long run wasn't as attractive as it was when the sun was out.
Chris set the pace, and he is the hare to my tortoise. Unfortunately, something didn't work right with the Forerunner, likely because of the rain or the cloud cover, and the first half mile did not register. I would have liked to have seen all the splits, because it felt like we were moving fast. As it was, miles 2 through 4 were steady at 7:20, and mile 5 slowed down to 7:57 because I was sucking wind. I think I slowed him down most of the way - Chris doesn't run regularly anymore, but is a serious cyclist (and 9 years younger than your correspondent).
I think this did me more good than the 10 mile run would have, since it stressed my windpower. Unfortunately, it did irritate a sharp pain on top of my left foot - where one of the long bones that lead down to the toe meets the top of the foot. Hope it is OK by Thursday.
Sunday, March 21, 2010
Daffodils Everywhere - 13.1 miles
Garmin Link
13.1 miles
8:12 pace
Set out for a 10 mile run at 7:30. Wore the Lunarglides - did not feel ready for a run that long in the Vibrams. Felt pretty good after the first couple of miles, and crossed from the rec path over to West River Drive since it is closed to traffic now on weekend mornings. Paused to take this shot of the Boelson Cottage (c.1684) where I turned around a little after the 6 mile point. Noticed daffodils everywhere along the route. They must have been charged up and waiting for the last several days of 70+ degree weather.
Lengthened the run by doing a loop around the big park area in front of the Philadelphia Museum of Art at the end of the Benjamin Franklin Parkway. This is where the Philadelphia Marathon and the Philadelphia Distance Run both begin and end. There was some kind of run going on later this morning, so it was all closed off to traffic.
Took the usual route home, and finished 13.1 miles, or half the marathon distance, looping through Clark Park and ending up at the end of my street. The time wasn't anything special, and I felt fatigued by the end, but this was my longest run since doing the same distance on Jan. 22. This makes me feel like I'm getting back into shape after a long hiatus.
Friday, March 19, 2010
Five Miles - A Little Faster
Garmin Link
5.27 miles
8:04 pace
Out again yesterday to the rec path with Chris. We were both still a little sore around the ankles from the Vibrams, so we wore our running shoes and managed a bit faster time. Miles 3-5 were all under 8:00. Hard to believe that today's measly five miles was slower than my marathon pace less than four months ago. How quickly we backslide.
Weather couldn't be more beautiful. Mother Nature is showing us some love after her miserable performance last month. It is expected to be in the 60's and 70's through the weekend - 76 on Saturday!
5.27 miles
8:04 pace
Out again yesterday to the rec path with Chris. We were both still a little sore around the ankles from the Vibrams, so we wore our running shoes and managed a bit faster time. Miles 3-5 were all under 8:00. Hard to believe that today's measly five miles was slower than my marathon pace less than four months ago. How quickly we backslide.
Weather couldn't be more beautiful. Mother Nature is showing us some love after her miserable performance last month. It is expected to be in the 60's and 70's through the weekend - 76 on Saturday!
Wednesday, March 17, 2010
Spring at Last
Garmin Link
5.52 miles
8:21 overall pace
Chris and I both wore our Fivefingers yesterday for a quick run down to the Art Museum and back. Had to pause for traffic a few times on the surface streets, but the miles running on the path were faster, just a bit over an 8 minute pace.
We're getting some well-deserved early spring weather for the next few days - highs forecast in the mid-60's all the way until Sunday.
5.52 miles
8:21 overall pace
Chris and I both wore our Fivefingers yesterday for a quick run down to the Art Museum and back. Had to pause for traffic a few times on the surface streets, but the miles running on the path were faster, just a bit over an 8 minute pace.
We're getting some well-deserved early spring weather for the next few days - highs forecast in the mid-60's all the way until Sunday.
Sunday, March 14, 2010
One Hour, All You Can Run - 7.6 miles
Garmin Link
7.59 miles
7:54 pace
It's been raining hard for the past few days, so when it cleared up this afternoon, I decided to get a quick run in before we were to meet some friends for dinner. I ran out to the 3.5 mile point near the Art Museum at about 29 minutes and turned around. After the first two miles, all the splits were under 8:00. Fastest mile was number 7 at 7:41. Got back near home with about 3 minutes to spare, so did a half-mile lap around the park to stop at one hour exactly.
By the time we finished dinner it was raining again, and it is supposed to continue through tomorrow, so glad I got it in. Should be able to run on Tuesday and Thursday.
7.59 miles
7:54 pace
It's been raining hard for the past few days, so when it cleared up this afternoon, I decided to get a quick run in before we were to meet some friends for dinner. I ran out to the 3.5 mile point near the Art Museum at about 29 minutes and turned around. After the first two miles, all the splits were under 8:00. Fastest mile was number 7 at 7:41. Got back near home with about 3 minutes to spare, so did a half-mile lap around the park to stop at one hour exactly.
By the time we finished dinner it was raining again, and it is supposed to continue through tomorrow, so glad I got it in. Should be able to run on Tuesday and Thursday.
Thursday, March 11, 2010
Back to the Schuylkill Path
Garmin Link
7 miles
8 minute pace
Went down to the river path for the first time since January. Weather was overcast, but in the mid fifties; plenty warm enough for shorts and t-shirt. Forgot to charge my watch until about 15 minutes before leaving, it died after 5.4 miles. I took it despite the low battery reading since I figured that as long as it got me to the halfway point I would know the mileage fairly accurately.
After the first two miles in which I had to cross a lot of streets and wait for traffic, all splits were under 8:00. Still, for only a 7-mile run it felt like a lot of work. I guess that's what happens when you take a significant time off.
Wore my old Nike Lunarglides today since I am still feeling a bit of soreness in the achilles and right knee from the last five-fingers run.
7 miles
8 minute pace
Went down to the river path for the first time since January. Weather was overcast, but in the mid fifties; plenty warm enough for shorts and t-shirt. Forgot to charge my watch until about 15 minutes before leaving, it died after 5.4 miles. I took it despite the low battery reading since I figured that as long as it got me to the halfway point I would know the mileage fairly accurately.
After the first two miles in which I had to cross a lot of streets and wait for traffic, all splits were under 8:00. Still, for only a 7-mile run it felt like a lot of work. I guess that's what happens when you take a significant time off.
Wore my old Nike Lunarglides today since I am still feeling a bit of soreness in the achilles and right knee from the last five-fingers run.
Wednesday, March 10, 2010
Yet Another Franklin Field Five
Chris went out with me to the track for five miles yesterday - his first run in a few weeks. I didn't have the Forerunner, but I think we were running about an 8:00 pace. Weather was beautiful - upper 50s - and I wore shorts for the first time in 2010. Left achilles and back of right knee are sore today.
Wednesday, March 3, 2010
Getting Faster... 6 miles
Garmin Link
6.15 miles
7:52 pace
Again in the five-fingers, ran five miles at the track, then a cooldown mile back to the office. Worked on speed today. Had negative splits for the first five miles; mile five was 6:56. Overall pace for first five was 7:32.
Was much less sore after Monday's run, although the tendinitis had returned in my right leg, from behind the knee, all the way up into the rear of the upper thigh. Will consult a doc if it doesn't get better soon. At least this doesn't bother me while running, and am having zero shinsplints or other below-the-knee pain. Feel like I have adapted pretty quickly and painlessly to the five-fingers.
6.15 miles
7:52 pace
Again in the five-fingers, ran five miles at the track, then a cooldown mile back to the office. Worked on speed today. Had negative splits for the first five miles; mile five was 6:56. Overall pace for first five was 7:32.
Was much less sore after Monday's run, although the tendinitis had returned in my right leg, from behind the knee, all the way up into the rear of the upper thigh. Will consult a doc if it doesn't get better soon. At least this doesn't bother me while running, and am having zero shinsplints or other below-the-knee pain. Feel like I have adapted pretty quickly and painlessly to the five-fingers.
Monday, March 1, 2010
Another Five Fingers Run - 5 Miles
Garmin Link
5.3 miles
8:16 pace
To the track again today with the Five Fingers. As expected my lower legs and achilles were sore for a couple of days after the first "barefoot" run, but feet were just fine. By Saturday I was ready to run again, but just wasn't able to get out this weekend.
Started slow, but mile 5 was 7:33. We'll see if the soreness returns as I work out some new muscles, but I think I might be ready for a longer run down on the rec path next time. Anything more than a couple of miles at the track is kind of tedious.
5.3 miles
8:16 pace
To the track again today with the Five Fingers. As expected my lower legs and achilles were sore for a couple of days after the first "barefoot" run, but feet were just fine. By Saturday I was ready to run again, but just wasn't able to get out this weekend.
Started slow, but mile 5 was 7:33. We'll see if the soreness returns as I work out some new muscles, but I think I might be ready for a longer run down on the rec path next time. Anything more than a couple of miles at the track is kind of tedious.
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