Monday lunchtime:
Garmin Link
5.01 miles
7:54 pace
Early Tuesday:
Garmin Link
4.05 miles
7:53 pace
Wanted to get a run in Monday, but was a bit stiff in the morning from the 15-miler on Sunday. By lunchtime I was feeling better, and decided to try an 8-miler at lunch. I wasn't counting on the weather however, which after a couple of relatively mild weeks, was up to about 90 by lunchtime. At the four-mile turnaround point I was feeling the heat, and decided to stop after five. Still kept the pace under 8:00.
This morning I got out first thing, before the heat of the day, and decided to make up the lost miles from yesterday. Had a 7:30 meeting at work, so didn't have much time, but got four miles in, running a two-mile loop around home. Couldn't quite get under an 8:00 pace until the last mile, which at 7:19 brought the average down to my target.
Would like to do eight-milers tomorrow and Thursday, but with the temp forecast for 97 degrees today, it might not cool down that much tonight.
Signed up for the Philly Marathon (11/21/10) yesterday.
Tuesday, August 31, 2010
Sunday, August 29, 2010
Fast Fifteen and Jog with Paul
Jog with Paul Saturday:
Garmin Link
3.79 miles
Fifteen on Sunday:
Garmin Link
15.01 miles
7:59 pace
Had a nice jog and chat with Paul Saturday in Center City. It was a beautiful Saturday morning with low humidity. The most pleasant of our Saturday jogs yet.
This morning I decided to do another distance run, so left the house at 6:30 aiming for 15 miles. Felt a little stiff pain, so started with a slow pace, but gradually sped up until mile 8 was under 8:00. Continued fast enough to bring the average pace for the entire run just barely under 8:00. Mile 13 was fastest at 7:23. I'm at 112 miles for August, which is the most in one month this year by about 15 miles. Maybe I can squeeze in another 8 tomorrow to make 120.
Garmin Link
3.79 miles
Fifteen on Sunday:
Garmin Link
15.01 miles
7:59 pace
Had a nice jog and chat with Paul Saturday in Center City. It was a beautiful Saturday morning with low humidity. The most pleasant of our Saturday jogs yet.
This morning I decided to do another distance run, so left the house at 6:30 aiming for 15 miles. Felt a little stiff pain, so started with a slow pace, but gradually sped up until mile 8 was under 8:00. Continued fast enough to bring the average pace for the entire run just barely under 8:00. Mile 13 was fastest at 7:23. I'm at 112 miles for August, which is the most in one month this year by about 15 miles. Maybe I can squeeze in another 8 tomorrow to make 120.
Friday, August 27, 2010
500 Miles!
Jog with Doug Wednesday
Garmin Link
4.03 miles
Friday 8-miler
Garmin Link
8.27 miles
7:53 pace
Broke 500 miles for the year today (about six weeks behind schedule). Got up at 5:00 and had a really enjoyable run from home down to the rec path, Art Museum and boathouse row. Was hurting a bit yesterday, so started slow, but every mile past 3 was under 8:00. Last mile was fastest at 7:12. Temp was about 65, and that seems so much more pleasant than the lower 70's. I'm feeling good about the PDR in a couple of weeks (half-marathon) and I'm thinking that I actually have a chance at beating last year's time. If I can keep calm out the gate, and keep to a 7:30 pace throughout, that would just beat last year's 1:38.
Wednesday, Doug and I took a jog after work. He was all over the place - nearly sprinting, getting winded, slowing down - and going through this cycle every mile or so. It was kind of inadvertent fartleks.
Garmin Link
4.03 miles
Friday 8-miler
Garmin Link
8.27 miles
7:53 pace
Broke 500 miles for the year today (about six weeks behind schedule). Got up at 5:00 and had a really enjoyable run from home down to the rec path, Art Museum and boathouse row. Was hurting a bit yesterday, so started slow, but every mile past 3 was under 8:00. Last mile was fastest at 7:12. Temp was about 65, and that seems so much more pleasant than the lower 70's. I'm feeling good about the PDR in a couple of weeks (half-marathon) and I'm thinking that I actually have a chance at beating last year's time. If I can keep calm out the gate, and keep to a 7:30 pace throughout, that would just beat last year's 1:38.
Wednesday, Doug and I took a jog after work. He was all over the place - nearly sprinting, getting winded, slowing down - and going through this cycle every mile or so. It was kind of inadvertent fartleks.
Tuesday, August 24, 2010
Getting Faster... 8 miles
Garmin Link
8.16 miles
7:35 moving pace
Had a good run after work. We had a freak cool day today - high was only 70. It was overcast and misty. The splits were great, each mile a bit faster than the next, from 8:01 to 7:14 for the last mile. Had a little bit of leg pain at the beginning, so might take a day off tomorrow - supposed to rain all morning anyway. Looks like I'll break 100 miles this month for the first time this year.
8.16 miles
7:35 moving pace
Had a good run after work. We had a freak cool day today - high was only 70. It was overcast and misty. The splits were great, each mile a bit faster than the next, from 8:01 to 7:14 for the last mile. Had a little bit of leg pain at the beginning, so might take a day off tomorrow - supposed to rain all morning anyway. Looks like I'll break 100 miles this month for the first time this year.
Monday, August 23, 2010
Saturday and Monday Runs
Jog with Paul:
Garmin Link
7.45 miles
Monday Morning:
Garmin Link
8.2 miles
7:56 pace
Saturday I ran 3.5 miles down to Paul's new condo in South Philly and joined him for a leisurely four-mile jog. The weather was beautiful and we passed through some scenic neighborhoods in the older parts of town.
This morning I took my usual route from work down to the rec path. There were police and rescue workers all over, and a police boat and divers out on the river. Later, I saw online that an elderly man had drowned. The morning was nice otherwise, with the temp finally dipping into the upper sixties. Kept the overall pace under 8:00, which makes it feel like a success, and had enough energy to finish with my fastest mile, at 7:35.
Garmin Link
7.45 miles
Monday Morning:
Garmin Link
8.2 miles
7:56 pace
Saturday I ran 3.5 miles down to Paul's new condo in South Philly and joined him for a leisurely four-mile jog. The weather was beautiful and we passed through some scenic neighborhoods in the older parts of town.
This morning I took my usual route from work down to the rec path. There were police and rescue workers all over, and a police boat and divers out on the river. Later, I saw online that an elderly man had drowned. The morning was nice otherwise, with the temp finally dipping into the upper sixties. Kept the overall pace under 8:00, which makes it feel like a success, and had enough energy to finish with my fastest mile, at 7:35.
Friday, August 20, 2010
Morning Run With Doug - 4 miles
Garmin Link
4 miles
Got Doug up at 6:00 yesterday for a run. We were aiming for six, but he could only handle four. We did about an 8:30 pace for the first three. Doug hasn't run in a few weeks, so he wasn't as strong as he's been in the past. I think next time I'll make sure he eats a little something - his energy was low. It was a nice morning though, and we had a pleasant walk back home.
4 miles
Got Doug up at 6:00 yesterday for a run. We were aiming for six, but he could only handle four. We did about an 8:30 pace for the first three. Doug hasn't run in a few weeks, so he wasn't as strong as he's been in the past. I think next time I'll make sure he eats a little something - his energy was low. It was a nice morning though, and we had a pleasant walk back home.
Monday, August 16, 2010
Monday Morning Run - 8 miles
Garmin Link
8.02 miles
7:48 moving pace
My positive streak is continuing - had a good, relatively fast run this morning, despite high humidity and running 13 miles yesterday. The best part was having no leg pain whatsoever - though a few hours later I'm a bit stiff. Managed to keep an aggressive pace - at least relative to the past couple of months. All splits after the first two miles were under 7:50.
Now I'm thinking that I might do the Boston Marathon after all. Don't know if I'll ever manage to qualify again, so 2011 could be my one and only chance. The dates work well - it falls on the first day of Doug's spring break. Barbara's brother Jeremy lives in Boston and has a friend who lives along the route and throws a party every year. So maybe we could make a New England vacation week.
8.02 miles
7:48 moving pace
My positive streak is continuing - had a good, relatively fast run this morning, despite high humidity and running 13 miles yesterday. The best part was having no leg pain whatsoever - though a few hours later I'm a bit stiff. Managed to keep an aggressive pace - at least relative to the past couple of months. All splits after the first two miles were under 7:50.
Now I'm thinking that I might do the Boston Marathon after all. Don't know if I'll ever manage to qualify again, so 2011 could be my one and only chance. The dates work well - it falls on the first day of Doug's spring break. Barbara's brother Jeremy lives in Boston and has a friend who lives along the route and throws a party every year. So maybe we could make a New England vacation week.
Sunday, August 15, 2010
Half-Marathon Test Run - 13.1 miles
Garmin Link
13.11 miles
8:08 pace
Continuing to gain confidence and am getting closer to the distances and speed I had a few months ago. This was my longest run since March 28, and now I feel that I can sign up for next month's Philly Distance Run (this year called the ING Rock 'n' Roll Philadelphia Half Marathon) without a lot of anxiety. I probably won't beat last year's time of 1:38 - but probably won't end up on a stretcher like last year, either.
13.11 miles
8:08 pace
Continuing to gain confidence and am getting closer to the distances and speed I had a few months ago. This was my longest run since March 28, and now I feel that I can sign up for next month's Philly Distance Run (this year called the ING Rock 'n' Roll Philadelphia Half Marathon) without a lot of anxiety. I probably won't beat last year's time of 1:38 - but probably won't end up on a stretcher like last year, either.
Saturday, August 14, 2010
Valley Forge Bike Ride - 47 miles
Garmin Link
Tony and Chris are doing the Livestrong 100-mile race next weekend. Tony's going to borrow Doug's old Trek road bike, so we decided to give it a test ride early yesterday before work. Chris and Tony left from the western suburbs, about 6 miles from here, at 5:00 and we got Tony set up on the Trek and left my house about 5:30. I forgot to start the GPS until about a mile from home.
We had a really great ride. I took Dad's beautiful old Vitus. This is the first time I've done this ride at a good pace in a couple of years, and I was amazed at how easy the few steep parts were compared to how I remember them from past rides. I think the running has paid off. Fastest mile was 2:53 or 20mph. We stopped briefly at Valley Forge park before turning back. Tony liked riding the Trek, and now wants to get a road bike. We had a lot of fun, and I hope we can make it a regular thing. Made it into work by 9:10.
Tony and Chris are doing the Livestrong 100-mile race next weekend. Tony's going to borrow Doug's old Trek road bike, so we decided to give it a test ride early yesterday before work. Chris and Tony left from the western suburbs, about 6 miles from here, at 5:00 and we got Tony set up on the Trek and left my house about 5:30. I forgot to start the GPS until about a mile from home.
We had a really great ride. I took Dad's beautiful old Vitus. This is the first time I've done this ride at a good pace in a couple of years, and I was amazed at how easy the few steep parts were compared to how I remember them from past rides. I think the running has paid off. Fastest mile was 2:53 or 20mph. We stopped briefly at Valley Forge park before turning back. Tony liked riding the Trek, and now wants to get a road bike. We had a lot of fun, and I hope we can make it a regular thing. Made it into work by 9:10.
Thursday, August 12, 2010
Eight Under Eight
Garmin Link
8.02 miles
7:53 pace
Started a run yesterday morning, but stopped after about a hundred yards because I felt the beginnings of some impact pain in my legs. Decided to take a day off rather than push through. Today the legs were better, and although I felt like I was taking it easy, was still able to keep the pace under 8:00. Went a little farther down the path this time and broke eight miles. I think there is a real mental component to running distance, and once your confidence is gone, it can be very unpleasant to keep moving. I feel good that I'm improving on distance now, and may be ready to start another marathon training program by the time the weather starts to cool in another month.
8.02 miles
7:53 pace
Started a run yesterday morning, but stopped after about a hundred yards because I felt the beginnings of some impact pain in my legs. Decided to take a day off rather than push through. Today the legs were better, and although I felt like I was taking it easy, was still able to keep the pace under 8:00. Went a little farther down the path this time and broke eight miles. I think there is a real mental component to running distance, and once your confidence is gone, it can be very unpleasant to keep moving. I feel good that I'm improving on distance now, and may be ready to start another marathon training program by the time the weather starts to cool in another month.
Tuesday, August 10, 2010
Another 7-Miler
Garmin Link
7.01 miles
7:44 pace
A little worse conditions this morning - 78 degrees and 80% humidity at 6:45 - but managed to make a little better pace than yesterday. Maybe I'm getting acclimated to the summer weather. It feels good to be back under 8:00 for a couple of consecutive runs. No leg pain. May slow it down a bit tomorrow, especially if legs start to feel uncomfortable.
7.01 miles
7:44 pace
A little worse conditions this morning - 78 degrees and 80% humidity at 6:45 - but managed to make a little better pace than yesterday. Maybe I'm getting acclimated to the summer weather. It feels good to be back under 8:00 for a couple of consecutive runs. No leg pain. May slow it down a bit tomorrow, especially if legs start to feel uncomfortable.
Monday, August 9, 2010
Humid Monday Morning - 7 miles
Garmin Link
7.01 miles
7:52 pace
Muggy (76%) but not too hot (74 degrees) when I left about 7:30 this morning from work. After four days off was able to keep a pretty good pace and ended up on the good side of my 8:00 benchmark for the first time in a while. Considering the misery of the humidity, I feel pretty happy with the time. I won't expect to match that time the rest of the week, if I'm running every day - unless the weather gets better.
7.01 miles
7:52 pace
Muggy (76%) but not too hot (74 degrees) when I left about 7:30 this morning from work. After four days off was able to keep a pretty good pace and ended up on the good side of my 8:00 benchmark for the first time in a while. Considering the misery of the humidity, I feel pretty happy with the time. I won't expect to match that time the rest of the week, if I'm running every day - unless the weather gets better.
Wednesday, August 4, 2010
Monday and Wednesday Runs
Garmin Link
4.00 miles
8:02 pace
Garmin Link
6 miles
~8:15 pace
Took a break from work Monday afternoon and tried to do six miles. Although I kept a decent pace - close to 8:00/mile - was worn out by four miles and walked home.
Wish I had gotten a run in Tuesday, but between a busy day at work, groceries, cooking and dishes it was 8:30 before I finished up, and all I wanted was a shower and bed.
Had some trouble sleeping last night so was at work at 4:30. Decided on a run at 5:30 and it was already 76 degrees and humid. Something misfired with the Forerunner, and by the time I hit the path I could tell that I was off two tenths of a mile on this familiar route. Looking at the map, I can see that something was messed up for the first part of the run. Sometimes I have trouble getting a good signal where I like to start the run - lots of trees and buildings on either side.
4.00 miles
8:02 pace
Garmin Link
6 miles
~8:15 pace
Took a break from work Monday afternoon and tried to do six miles. Although I kept a decent pace - close to 8:00/mile - was worn out by four miles and walked home.
Wish I had gotten a run in Tuesday, but between a busy day at work, groceries, cooking and dishes it was 8:30 before I finished up, and all I wanted was a shower and bed.
Had some trouble sleeping last night so was at work at 4:30. Decided on a run at 5:30 and it was already 76 degrees and humid. Something misfired with the Forerunner, and by the time I hit the path I could tell that I was off two tenths of a mile on this familiar route. Looking at the map, I can see that something was messed up for the first part of the run. Sometimes I have trouble getting a good signal where I like to start the run - lots of trees and buildings on either side.
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