10.13 miles
Garmin Link
Target: 10-20 min warmup; 6X800m @3:13 (1:30 RI); 10 min cooldown
Actual: 2.25 mile warmup; 7X800m @2:55 (1:30 RI); 4 mile cooldown
Sunny and high 20's when I went down to the track at Franklin Field at lunchtime. Got a little confused about the number of reps I had done, so ended up with seven 800m intervals instead of six. Even so, kept the average time below 3:00. Still no pain(!) and closed out the month with 211 miles - a new record for me.
Monday, January 31, 2011
Saturday, January 29, 2011
Jog With Paul - 4.75 miles
Drove to my pal Paul's this morning instead of running - biking was out of the question - since I was feeling the long run yesterday. Had to dig the car out, but 15 minutes of shoveling got me clear. The streets in South Philly were still pretty dicey - could feel the car slipping along the tire ruts. As we started our jog, it was clear that conditions had deteriorated since yesterday. It was in the 20's and all the slush and melt from yesterday had frozen and made the shoveled sidewalks and visible asphalt on the streets more icy than the packed snow. Had one scary slide stepping onto the street near Logan Circle, but kept upright.
After the jog, did some shopping at the Italian Market. Bought some beef and vegetables for a stew I'll make Monday. Since I had the car, picked up takeout from Barbara's favorite Mexican restaurant, Tacqueria Veracruzano. A little guilt-free eating is one benefit of running.
Friday, January 28, 2011
Week Minus 11 - Distance (21 miles)
Target: 20 miles @ 8:45/mileActual: 21.06 miles @ 8:20/mile
Garmin Link
Left work with old running buddy Chris (at right) early this afternoon. We didn't know what conditions would be like on the river path after Wednesday night's 16-18 inches of wet, heavy snow. The first 3 miles of path (until about the 5-mile mark of the run) weren't too bad, mostly well-packed snow that didn't provide great traction, but wasn't slippery either - very bumpy and lumpy, like running on a mountain trail. Chris turned back at 4.5 - where we stopped briefly for the picture.
It got much worse for miles 6 and 7 - loose, wet, ankle deep snow. Mile 7 split was the slowest at 9:24. After crossing the Falls Bridge over to west side of the river, the condition of the trail was much better, so I stayed on that side instead of turning around at the halfway point. U-turned at mile 11.25 for 3 miles, to add 6 miles to the 15-mile loop and ended up near 21 approaching work.
Made up a lot of time on the second half of the run and was very happy with the 8:20 average pace considering the sloggy conditions and slow splits in the first half. Will break 200 miles for January jogging with Paul tomorrow - that blows away my previous monthly record of 123 miles in April 2008.
Wednesday, January 26, 2011
Week Minus 11 - Tempo (12 miles)
12.1 milesGarmin Link
Target: 6 mile run: 1 mile easy, 5 miles @ 7:29/mile
Actual: 12 mile run: 2 miles easy, 5 miles @ 7:15 pace, 5 miles easy
We had about two inches of snow this morning, with 6 to 10 more expected overnight. Photo at left is the view from my office window about 7:00 this morning while the snow was falling. It let up about lunch time, so I took off for the river path. Started the tempo pace once I got down there, after two miles. The first mile and a half was a slog - the snow was heavy and wet; it was kind of like running through sand. First tempo mile split was 7:30. Once I got past the Philadelphia Museum of Art (below, view from the rear) and onto Boathouse Row, the path was more clear, with about half an inch of slush. Times for tempo splits 2-4 were in the 7-teens and the fifth mile was 7:01. If it had been dry, I think I could have averaged close to 7:00, but who knows. Really hope the path is clear for another 20-miler on Friday.
Monday, January 24, 2011
Week Minus 11 - Intervals (10.5 miles)
10.54 miles
Garmin Link
Target: 10-20 min warmup; 2X1200m @4:55 (2 min RI); 4X800m @3:13 (2 min RI); 10 min cooldown
Actual: 3.5 mile warmup; 2X1200m @4:53 (2 min RI); 4X800 @3:03 (2 min RI); 3 mile cooldown
16 degrees F at 11:30 when I left the office for the track at Franklin Field, up from the single digits when I came in to work on my bike at 6:15 this morning. That is cold for Philly, but with the sun out and no wind, it really wasn't bad as long as I kept moving and kept hands and ears covered.
Kept my interval averages under target, although the first 1200m was 5:08 - 13 seconds slow - so I had to make up for it with the second. The 800m intervals were all good - in fact, the second two were faster than the first two. This is why I like winter training. I guarantee this would not be so much fun if it were August instead of January. I know that because I last did this workout on August 4, 2009 with significantly slower times (5:01 for the 1200m and 3:14 for the 800m).
Garmin Link
Target: 10-20 min warmup; 2X1200m @4:55 (2 min RI); 4X800m @3:13 (2 min RI); 10 min cooldown
Actual: 3.5 mile warmup; 2X1200m @4:53 (2 min RI); 4X800 @3:03 (2 min RI); 3 mile cooldown
16 degrees F at 11:30 when I left the office for the track at Franklin Field, up from the single digits when I came in to work on my bike at 6:15 this morning. That is cold for Philly, but with the sun out and no wind, it really wasn't bad as long as I kept moving and kept hands and ears covered.
Kept my interval averages under target, although the first 1200m was 5:08 - 13 seconds slow - so I had to make up for it with the second. The 800m intervals were all good - in fact, the second two were faster than the first two. This is why I like winter training. I guarantee this would not be so much fun if it were August instead of January. I know that because I last did this workout on August 4, 2009 with significantly slower times (5:01 for the 1200m and 3:14 for the 800m).
Saturday, January 22, 2011
Jog With Paul - 9 miles
9.28 miles
Jog to Paul's 2.81
Jog Around Town 3.41
Jog Home 3.06
14 degrees F when I left for Paul's. Wore a cap, heavier gloves and a zip up hoodie sweatshirt on top of my normal cold-weather clothes. The hoodie was too much and I had to take it off after the first mile. Otherwise, it was fine - no wind. We cut our normal run a little short and stopped at a coffee shop for a while. By the time I left for home it was about 20 degrees. A little stiff and sore from yesterday's run, but think with a rest day tomorrow I'll be OK for Monday.
Jog to Paul's 2.81
Jog Around Town 3.41
Jog Home 3.06
14 degrees F when I left for Paul's. Wore a cap, heavier gloves and a zip up hoodie sweatshirt on top of my normal cold-weather clothes. The hoodie was too much and I had to take it off after the first mile. Otherwise, it was fine - no wind. We cut our normal run a little short and stopped at a coffee shop for a while. By the time I left for home it was about 20 degrees. A little stiff and sore from yesterday's run, but think with a rest day tomorrow I'll be OK for Monday.
Friday, January 21, 2011
Week Minus 12 - Distance - 20 miles
Target: 18 miles @8:45/mile
Actual: 20.02 miles @8:00/mile
Garmin Link
Conditions weren't great for running today - although it was mostly sunny and the temperature was near 30F, it was quite windy, which made it feel much cooler. The half-inch or so of snow that fell last night had melted and re-frozen in many places, and I wasn't able to start the run until about 4:00, which meant that the last hour was in full darkness.
For the first time, I decided it was wise to wear a cap, and kept gloves on for the entire run. Started from home, but otherwise ran the same route as last week, turning around at 10.25. Last 11 miles were all below 8:06, and 16, 17 and 18-mile splits were below 7:30. Slowed down a bit for the last two miles, when I left the trail and was dodging traffic and pedestrians on the city streets, but even the last mile was a respectable 7:42. Feel great about this run, since the conditions were tougher than last week and I managed a better time. I'm thinking that it's not out of the question at this point to aim for a 7:30 pace for Boston, with the goal of breaking 3:20 - the qualifying time for men 40-44. It just depends on whether this is a plateau, or I continue to improve.
Actual: 20.02 miles @8:00/mile
Garmin Link
Conditions weren't great for running today - although it was mostly sunny and the temperature was near 30F, it was quite windy, which made it feel much cooler. The half-inch or so of snow that fell last night had melted and re-frozen in many places, and I wasn't able to start the run until about 4:00, which meant that the last hour was in full darkness.
For the first time, I decided it was wise to wear a cap, and kept gloves on for the entire run. Started from home, but otherwise ran the same route as last week, turning around at 10.25. Last 11 miles were all below 8:06, and 16, 17 and 18-mile splits were below 7:30. Slowed down a bit for the last two miles, when I left the trail and was dodging traffic and pedestrians on the city streets, but even the last mile was a respectable 7:42. Feel great about this run, since the conditions were tougher than last week and I managed a better time. I'm thinking that it's not out of the question at this point to aim for a 7:30 pace for Boston, with the goal of breaking 3:20 - the qualifying time for men 40-44. It just depends on whether this is a plateau, or I continue to improve.
Wednesday, January 19, 2011
Week Minus 12 - Intervals - 10 miles
Target: 10-20 min warmup; 3X1600m @6:41 (1 min RI); 10 min cooldown
Actual: 3 mile warmup; 3X1600m @6:20 (1 min RI); 4 mile cooldown
Garmin Link
Jogged down to the track at Franklin Field and started the 1-mile intervals after a 3-mile warmup. Left knee and calf were bothering me on the way down, but stopped hurting about 1.5 miles into the warmup. Paused the Forerunner after each sprint and estimated the 1-minute RI by counting 60 breaths. I think that was pretty close. Interval times were 6:13, 6:22 and 6:25. Was a tough workout for me, but the 6:20 average was well under the target time of 6:41. I'm definitely in better shape than the last time I did this workout - July 27, 2009. Times that day were 6:18, 6:20 and 7:21 (my notes say that I could barely get through the third mile.) Of course, the temperature probably has a lot to do with. I would rather run in 30-degree weather than at 80-degrees any time.
Actual: 3 mile warmup; 3X1600m @6:20 (1 min RI); 4 mile cooldown
Garmin Link
Jogged down to the track at Franklin Field and started the 1-mile intervals after a 3-mile warmup. Left knee and calf were bothering me on the way down, but stopped hurting about 1.5 miles into the warmup. Paused the Forerunner after each sprint and estimated the 1-minute RI by counting 60 breaths. I think that was pretty close. Interval times were 6:13, 6:22 and 6:25. Was a tough workout for me, but the 6:20 average was well under the target time of 6:41. I'm definitely in better shape than the last time I did this workout - July 27, 2009. Times that day were 6:18, 6:20 and 7:21 (my notes say that I could barely get through the third mile.) Of course, the temperature probably has a lot to do with. I would rather run in 30-degree weather than at 80-degrees any time.
Monday, January 17, 2011
Week Minus 12 - Tempo - 12.5 miles
Target: 6 mile run: 2 miles easy, 3 miles @7:14/mile, 1 mile easy
Actual: 12.53 miles: 3 miles easy, 3 miles @6:41/mile, 6.53 easy - 8:00/mile overall
Garmin Link
Decided to do tempo run today since the track was closed for the King holiday. Also put in some extra miles since the weather looks dicey Tuesday-Thursday - snow, rain and ice - and don't want to get behind if I miss a run. Started the 3-mile tempo portion of the run at the three mile mark after getting down to the Schuylkill River Trail and made good time. Average was 6:41 (33 seconds below target) with the third mile fastest at 6:33. Cooled off for an additional half mile before turning back at the Strawberry Mansion Bridge. Ended the run at a Wawa convenience store to get some Gatorade and walked home. Overcast and mid-twenties (F) with no wind - very comfortable as long as I was moving.
Actual: 12.53 miles: 3 miles easy, 3 miles @6:41/mile, 6.53 easy - 8:00/mile overall
Garmin Link
Decided to do tempo run today since the track was closed for the King holiday. Also put in some extra miles since the weather looks dicey Tuesday-Thursday - snow, rain and ice - and don't want to get behind if I miss a run. Started the 3-mile tempo portion of the run at the three mile mark after getting down to the Schuylkill River Trail and made good time. Average was 6:41 (33 seconds below target) with the third mile fastest at 6:33. Cooled off for an additional half mile before turning back at the Strawberry Mansion Bridge. Ended the run at a Wawa convenience store to get some Gatorade and walked home. Overcast and mid-twenties (F) with no wind - very comfortable as long as I was moving.
Saturday, January 15, 2011
Jogging With Paul - 7.65 miles (101 total)
Garmin Link I
Garmin Link II
Broke 100 miles for the month and year today - on track for a record month in terms of mileage, and maybe pace too. Was just a little stiff and sore heading down to South Philly this morning, but nothing serious. Met Paul at his place and we did our loop through South Philly, Old City, Chinatown, past Independence Hall, Reading Terminal Market, City Hall, down the Benjamin Franklin Parkway to Logan Circle and through Rittenhouse Square, past Pennsylvania Hospital, then down to the Old Pine Street Presbyterian Church. We should lead a tour group!
Garmin Link II
Broke 100 miles for the month and year today - on track for a record month in terms of mileage, and maybe pace too. Was just a little stiff and sore heading down to South Philly this morning, but nothing serious. Met Paul at his place and we did our loop through South Philly, Old City, Chinatown, past Independence Hall, Reading Terminal Market, City Hall, down the Benjamin Franklin Parkway to Logan Circle and through Rittenhouse Square, past Pennsylvania Hospital, then down to the Old Pine Street Presbyterian Church. We should lead a tour group!
Friday, January 14, 2011
Week Minus 13 - Distance - 21 miles
Target: 20 miles @ 9:00/mile
Actual: 21.03 miles @ 8:09/mile
Garmin Link
Was just a little apprehensive about this run. It was my first 20-miler since the Philly Marathon in November 2009. But the training has been going well, and I was pretty confident. Conditions were good, given the snow. When Chris and I started out, it was 29 degrees and sunny. We did have a pretty good head wind on the way out, which kept it chilly. Chris turned around at 4.35 miles, but his company made the distance seem much shorter. I crossed the Falls Bridge and turned around at 10.3 and retraced my steps back. The trail was in great condition - a little wet in places, but very little ice or snow to worry about. Had to take a short emergency port-a-potty break at mile 9 - was very grateful it was there. Didn't lose energy on the way back - 5 of the last 6 miles were under 8:00, and mile 21 was the fastest split at 7:47. Am very happy to have broken this 20-mile barrier; there are four more 20-milers in the next twelve weeks, the next two weeks from now.
Actual: 21.03 miles @ 8:09/mile
Garmin Link
Was just a little apprehensive about this run. It was my first 20-miler since the Philly Marathon in November 2009. But the training has been going well, and I was pretty confident. Conditions were good, given the snow. When Chris and I started out, it was 29 degrees and sunny. We did have a pretty good head wind on the way out, which kept it chilly. Chris turned around at 4.35 miles, but his company made the distance seem much shorter. I crossed the Falls Bridge and turned around at 10.3 and retraced my steps back. The trail was in great condition - a little wet in places, but very little ice or snow to worry about. Had to take a short emergency port-a-potty break at mile 9 - was very grateful it was there. Didn't lose energy on the way back - 5 of the last 6 miles were under 8:00, and mile 21 was the fastest split at 7:47. Am very happy to have broken this 20-mile barrier; there are four more 20-milers in the next twelve weeks, the next two weeks from now.
Wednesday, January 12, 2011
Week Minus 13 - Tempo - 9.5 miles
Target: 6 mile run: 1 mile easy, 4 miles @7:29/mile, 1 mile easyActual: 9.51 miles: 2 miles easy, 4 miles @7:09 avg, 3.51 miles easy
Garmin Link
We had about 4 inches of snow Tuesday night, and I had doubts that the Schuylkill River path would be runnable, but the track was closed, so I made my way down to the river. To my happy surprise, the path had been cleared, and was only covered by a light layer of snow where the wind had blown it. The temperature had stayed in the 20s all day, so there was almost no ice. All in all, it was an enjoyable run. Still feeling strong, no sign of shinsplints, and my left knee - that's been painful recently - wasn't even hurting. Tempo run seems to be my best workout - was 20 seconds/mile faster than target pace.
Monday, January 10, 2011
Week Minus 13 - Intervals
15.2 miles
Garmin Link I
Garmin Link II
Ended up doing my interval workout twice today - or at least 1.4 times. Went down to the track with Raminder at lunch and we got involved in a long discussion while we ran the warmup that only left me time to do the first two reps before we had to get back for a meeting. After work I tried again - but the track was closed. Ran down to the river path, and used the Forerunner to keep track of the distance on a long, straight stretch of path. I actually got better times in the afternoon, and was comfortably under the goal time for all the reps but one.
Looks like it will snow again 3-5 inches Tuesday night and into Wednesday, so I'm glad I got the extra miles in today. Don't know whether the conditions will permit my tempo run Wednesday.
Goal: Actual 1 Actual 2
10-20 min warmup 4.29 mile warmup 1.4 mile warmup
5X1000m @4:03 2X1000m @4:02 avg 5X1000m @3:54 avg
(400m RI) (400m RI - walk) (400m RI - walk)
10 min cooldown .1 mile cooldown 3.79 mile cooldown
Garmin Link I
Garmin Link II
Ended up doing my interval workout twice today - or at least 1.4 times. Went down to the track with Raminder at lunch and we got involved in a long discussion while we ran the warmup that only left me time to do the first two reps before we had to get back for a meeting. After work I tried again - but the track was closed. Ran down to the river path, and used the Forerunner to keep track of the distance on a long, straight stretch of path. I actually got better times in the afternoon, and was comfortably under the goal time for all the reps but one.
Looks like it will snow again 3-5 inches Tuesday night and into Wednesday, so I'm glad I got the extra miles in today. Don't know whether the conditions will permit my tempo run Wednesday.
Saturday, January 8, 2011
Snowy Jog to South Philly - 6.5 miles
6.57 miles
Snow again today. only supposed to be about 2-4 inches, but it was coming down pretty heavily when I left - late - to meet Paul in South Philly. There was about a fresh inch on the ground, so I took it slow across the South Street bridge and downtown. Left knee was hurting a bit, and was generally stiff after yesterday. Paul and I had some coffee, and only ran about a mile together through the snow before stopping for more coffee. Stayed to chat with Paul's visiting nephews, Matt and Will, before jogging back home and shoveling.
Stopped by the Farmer's Market at Clark Park - where I took this picture of the Dickens statue - and got some apples and acorn squash. Plan to take it easy tomorrow, and do my tempo run on Monday.
Snow again today. only supposed to be about 2-4 inches, but it was coming down pretty heavily when I left - late - to meet Paul in South Philly. There was about a fresh inch on the ground, so I took it slow across the South Street bridge and downtown. Left knee was hurting a bit, and was generally stiff after yesterday. Paul and I had some coffee, and only ran about a mile together through the snow before stopping for more coffee. Stayed to chat with Paul's visiting nephews, Matt and Will, before jogging back home and shoveling.
Stopped by the Farmer's Market at Clark Park - where I took this picture of the Dickens statue - and got some apples and acorn squash. Plan to take it easy tomorrow, and do my tempo run on Monday.
Friday, January 7, 2011
Week Minus 14 - Distance
Target: 17 miles @8:45 pace
Actual: 17.2 miles @8:19 pace
Garmin Link
It snowed about half an inch this morning, but cleared up by noon. By the time Chris and I got on the road at 1:30 it was pretty nice out - about 30 degrees and sunny. Chris ran with me about 4.5 miles, then turned back - his first run in a few months, though he's a serious biker. The river path was mostly clear until I crossed over to the west side where it is shady.
Had to run through the snow for about 2 miles, but it wasn't slippery and didn't slow me down too much. Turned around at 8.6 and retraced my steps back. Kept the pace at around 8:20 for most of the run, with four or five miles at right around 8:00. That is a relatively relaxed pace, but by the time I got back to work, was ready to stop. Ate Gu packs at 6 and 12 miles.
Wednesday, January 5, 2011
Week Minus 14 - Intervals
7.77 miles
Garmin Link
Good interval workout today - and I don't say that often. Intervals have been the least fun and most painful workout for me, at least up to this point. The track at Franklin Field is closed until next week, so I went down to the Schuylkill river path and used the Forerunner to measure the distance. Only got confused once - when I finished the 800m leg, I was unsure as to whether I had really run 800 or 600, so I sprinted another 200 (an extra 200 as it turns out.)
Was happy to beat all the target times by at least a few seconds. Today wasn't nearly as painful as I remember this workout being in the past. Cool weather helps a lot. I remember running this same workout on a spring morning when the temp could have been in the 70's, and it was miserable. I also walked the rest intervals, which might have been cheating a little.
Target Actual
10-20 min warmup 2 mile warmup
1200m @4:55 1200m @4:47
1000m @4:03 1000m @3:55
800m @3:13 800m @2:59 (plus 200m @:48)
600m @2:24 600m @2:19
400m @1:35 400m @1:30
(all with 200m RI) (walked the 200m RI's)
10 min cooldown 2.52 mile cooldown
Garmin Link
Good interval workout today - and I don't say that often. Intervals have been the least fun and most painful workout for me, at least up to this point. The track at Franklin Field is closed until next week, so I went down to the Schuylkill river path and used the Forerunner to measure the distance. Only got confused once - when I finished the 800m leg, I was unsure as to whether I had really run 800 or 600, so I sprinted another 200 (an extra 200 as it turns out.)
Was happy to beat all the target times by at least a few seconds. Today wasn't nearly as painful as I remember this workout being in the past. Cool weather helps a lot. I remember running this same workout on a spring morning when the temp could have been in the 70's, and it was miserable. I also walked the rest intervals, which might have been cheating a little.
Monday, January 3, 2011
Week Minus 14 - Tempo
Goal: 7 mile run: 1 mile easy, 5 miles @7:44/mile, 1 mile easy
Actual: 8.13 miles: 1.4 mile easy, 5 miles @7:07/mile, 1.73 mile easy
Garmin Link
Jogged down to the river path with three friends from the office; Susan, Raminder and Jana. Then took off on my own and did the 5 tempo miles at 7:07 pace, a good bit faster than the goal of 7:45. Jogged on my own back to the office.
After Friday's marginal performance for the 15-mile run, it felt really good to nail this one with lots of time to spare. Just hope I left enough energy for the interval workout on Wednesday. Weather was low 30's, sunny, with some wind. Didn't bother with gloves or ear cover and it was fine.
Actual: 8.13 miles: 1.4 mile easy, 5 miles @7:07/mile, 1.73 mile easy
Garmin Link
Jogged down to the river path with three friends from the office; Susan, Raminder and Jana. Then took off on my own and did the 5 tempo miles at 7:07 pace, a good bit faster than the goal of 7:45. Jogged on my own back to the office.
After Friday's marginal performance for the 15-mile run, it felt really good to nail this one with lots of time to spare. Just hope I left enough energy for the interval workout on Wednesday. Weather was low 30's, sunny, with some wind. Didn't bother with gloves or ear cover and it was fine.
Saturday, January 1, 2011
Jog With Paul - 8 miles
8.01 miles
Garmin Link
New Year's Day jog with Paul - this was Paul's longest run in a few years, and his introduction to the river path along Kelly Drive. We started in South Philly, went out Kelly Drive to the 4-mile point, then back past the Art Museum and down the Parkway and Arch Street to historic Christ Church at 2nd and Market Street, where Benjamin Franklin is buried.
The weather was right at freezing, so although pleasant, there was a lot of wet black ice on the river path and we had to be vigilant and pick our way carefully through a few points. These slow jogs are outside my training program, but it was a nice relaxing way to kick off the new year.
Garmin Link
New Year's Day jog with Paul - this was Paul's longest run in a few years, and his introduction to the river path along Kelly Drive. We started in South Philly, went out Kelly Drive to the 4-mile point, then back past the Art Museum and down the Parkway and Arch Street to historic Christ Church at 2nd and Market Street, where Benjamin Franklin is buried.
The weather was right at freezing, so although pleasant, there was a lot of wet black ice on the river path and we had to be vigilant and pick our way carefully through a few points. These slow jogs are outside my training program, but it was a nice relaxing way to kick off the new year.
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