Garmin Link
warmup
1600 @6:41 (7:03 actual) 400m RI
3200 @13:42 (14:36 actual) 800m RI
2 X 800 @3:13 (3:22, 3:34 actual) 400m RI
cooldown
After 8 days off, and several irregular weeks, my times are way off. Don't feel like I've fully recovered from cratering at the PDR.
Eight weeks left before the marathon, so I'll do the best I can with the last eight weeks of this program.
Tuesday, September 29, 2009
Sunday, September 20, 2009
2009 Philadelphia Distance Run
13.1 miles Garmin Link
1:38:25
7:31 pace
After laying off for almost two weeks, today was the PDR. I attempted a run last Monday, but stopped after .6 mile because of calf pain. Could have run through it, but wanted to try to let it heal up before today's race. That did seem to work.
Had very little pain during the race - could feel it, but not enough to slow me down.
[Photo by Alethea: Tony, me, Kim and Chris before the race.]
When I registered for the race in the spring, had just finished the 10-mile Broad Street Run at a 7:10 pace, so was hopeful that I would continue to get faster over the summer. So I registered with a (very optomistic) expected finish time of 1:30 or a bit under 7:00/mile. (As it turned out I did not make that kind of progress over the summer, and today was just aiming to match last year's time of 1:40.) The 1:30 estimate put me in the first corral, which turned out to be a big mistake. The corral 1 people took off very fast, which made it hard to judge my own pace. Mile 1 was 6:19 - way faster than I wanted to go at that point. I tried to slow down, but it was harder than you might think. It is a morale killer to have seemingly everyone passing you for mile after mile.
So my pace continued to be too fast for the first half of the race, although it seems that I slowed down pretty much continually. By the ten mile point I was whipped. The last three miles were the most grueling I've experienced. Was lucky at least that the weather was perfect - sunny and about 60 degrees. Finally made it with a finish time a minute thirty five faster than last year's.
But after crossing the finish line, I found that although I wasn't dizzy, I couldn't seem to keep my feet under me. Kept stumbling sideways when I was trying to move forward. Finally someone pulled me out of the way and I flopped down next to the barrier and tried to catch my breath. One of the race volunteers sat with me, and after a few minutes, I saw Chris finish and yelled at him, hoping I could walk off with him. I still couldn't walk straight, so they took me off on a stretcher. Quite embarrassing. After about 20 minutes, and a liter of water via IV, they let me go. Chris came with me, and even got some friends to offer me a ride home. I feel bad that I imposed on him when he should have been resting and celebrating the end of the race.
After being released, I hung out for a while with work friends Chris, Tony, Amy, Alethea and Kim. Tony had his best time in years, and his and Amy's son Cole, who is just 15, finished his first PDR in 1:55. After a while, I felt OK riding my bike home. Have been taking it easy the rest of the day - lots of liquids, and a little bit of walking around the park.
1:38:25
7:31 pace
Splits: 5 Km 10 Km 10 Mi Finish
Times: 21:44 44:57 1:13:55 1:38:25
Pace: 7:00 7:15 7:24 7:31
After laying off for almost two weeks, today was the PDR. I attempted a run last Monday, but stopped after .6 mile because of calf pain. Could have run through it, but wanted to try to let it heal up before today's race. That did seem to work.
Had very little pain during the race - could feel it, but not enough to slow me down.
[Photo by Alethea: Tony, me, Kim and Chris before the race.]
When I registered for the race in the spring, had just finished the 10-mile Broad Street Run at a 7:10 pace, so was hopeful that I would continue to get faster over the summer. So I registered with a (very optomistic) expected finish time of 1:30 or a bit under 7:00/mile. (As it turned out I did not make that kind of progress over the summer, and today was just aiming to match last year's time of 1:40.) The 1:30 estimate put me in the first corral, which turned out to be a big mistake. The corral 1 people took off very fast, which made it hard to judge my own pace. Mile 1 was 6:19 - way faster than I wanted to go at that point. I tried to slow down, but it was harder than you might think. It is a morale killer to have seemingly everyone passing you for mile after mile.
So my pace continued to be too fast for the first half of the race, although it seems that I slowed down pretty much continually. By the ten mile point I was whipped. The last three miles were the most grueling I've experienced. Was lucky at least that the weather was perfect - sunny and about 60 degrees. Finally made it with a finish time a minute thirty five faster than last year's.
But after crossing the finish line, I found that although I wasn't dizzy, I couldn't seem to keep my feet under me. Kept stumbling sideways when I was trying to move forward. Finally someone pulled me out of the way and I flopped down next to the barrier and tried to catch my breath. One of the race volunteers sat with me, and after a few minutes, I saw Chris finish and yelled at him, hoping I could walk off with him. I still couldn't walk straight, so they took me off on a stretcher. Quite embarrassing. After about 20 minutes, and a liter of water via IV, they let me go. Chris came with me, and even got some friends to offer me a ride home. I feel bad that I imposed on him when he should have been resting and celebrating the end of the race.
After being released, I hung out for a while with work friends Chris, Tony, Amy, Alethea and Kim. Tony had his best time in years, and his and Amy's son Cole, who is just 15, finished his first PDR in 1:55. After a while, I felt OK riding my bike home. Have been taking it easy the rest of the day - lots of liquids, and a little bit of walking around the park.
Tuesday, September 8, 2009
Wearing Down - 2 hours, 14 miles
14.00 miles Garmin Link
2:00:20
8:35 pace
Got out for a run yesterday morning, although I had to push myself. This bronchial infection just hangs on and makes me feel run down. Plus, my left leg is still hurting, my pace has gone way down, and I continue to be behind in my mileage. Discouraging.
I think I'm at a crossroads with my leg pain. Have been reading a lot about the benefits of barefoot or minimally shod running, and the new theory that cushioned running shoes and orthotics actually cause more problems than they solve.
Just finished Born to Run last night. In the course of the this great true adventure story about American ultra-marathoners connecting with a remote tribe of Mexican runners, the author makes the case against running shoes. His thesis in a nutshell is that barefoot forces you to develop the structures in your feet and adapt a more natural stride.
Yesterday I consciously tried the "barefoot" style, which is more or less the same as Chi Running - upright stance, relaxed, short steps, heels up. Concentrating on this, plus some leg pain even after four days off, kept my speed down, and naturally, despite my intentions, today the leg hurts more than ever.
I might invest in a pair of Vibram Five Fingers and slowly try some "barefoot" running at the track while continuing my standard cushioned training until the marathon. Then I'll make a decision about whether to really concentrate on the the barefoot style or give up on distance running or what.
2:00:20
8:35 pace
Got out for a run yesterday morning, although I had to push myself. This bronchial infection just hangs on and makes me feel run down. Plus, my left leg is still hurting, my pace has gone way down, and I continue to be behind in my mileage. Discouraging.
I think I'm at a crossroads with my leg pain. Have been reading a lot about the benefits of barefoot or minimally shod running, and the new theory that cushioned running shoes and orthotics actually cause more problems than they solve.
Just finished Born to Run last night. In the course of the this great true adventure story about American ultra-marathoners connecting with a remote tribe of Mexican runners, the author makes the case against running shoes. His thesis in a nutshell is that barefoot forces you to develop the structures in your feet and adapt a more natural stride.
Yesterday I consciously tried the "barefoot" style, which is more or less the same as Chi Running - upright stance, relaxed, short steps, heels up. Concentrating on this, plus some leg pain even after four days off, kept my speed down, and naturally, despite my intentions, today the leg hurts more than ever.
I might invest in a pair of Vibram Five Fingers and slowly try some "barefoot" running at the track while continuing my standard cushioned training until the marathon. Then I'll make a decision about whether to really concentrate on the the barefoot style or give up on distance running or what.
Wednesday, September 2, 2009
Fall Loop - 13.5 miles
13.53 miles Garmin Link
1:54:25
8:27 pace
Back in Philly. The weather turned much more pleasant while we were gone. Temp was 59 on the way out this morning and 61 on the return. Did the full East Falls loop from work, going out West River Drive and returning on Kelly Drive. Right shin and left hip were hurting the whole way. That was a disappointment since this is my first run in a week. Time was also slow. Probably still recovering from bronchitis that kept me in bed Saturday morning.
Hope I will not be too sore to do a 20-miler on Friday, but the way I feel now, 8 hours later, am not optimistic.
My buddy Tony Robertson recommends the new Nike Lunar Glides. Since the New Balances I got last month have been kind of a bust, I might go out after dinner and try on some Nikes.
1:54:25
8:27 pace
Back in Philly. The weather turned much more pleasant while we were gone. Temp was 59 on the way out this morning and 61 on the return. Did the full East Falls loop from work, going out West River Drive and returning on Kelly Drive. Right shin and left hip were hurting the whole way. That was a disappointment since this is my first run in a week. Time was also slow. Probably still recovering from bronchitis that kept me in bed Saturday morning.
Hope I will not be too sore to do a 20-miler on Friday, but the way I feel now, 8 hours later, am not optimistic.
My buddy Tony Robertson recommends the new Nike Lunar Glides. Since the New Balances I got last month have been kind of a bust, I might go out after dinner and try on some Nikes.
Thursday, August 27, 2009
Lake Union/University/Ballard/Fremont
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.
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.
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.
Friday, July 31, 2009
Failed Long Run - 10 miles
10.09 miles Garmin Link
1:28:30
8:46 pace
Today was supposed to be another 20-miler - or at least the 18-miler that the program called for - so I got up at 4:45 and was at work an hour later and on the road by 6:00 a.m. Was still tired and achy in the legs, and when I got down to the rec path, the temperature was already 77 degrees, with high humidity. By the time I hit five miles, at a slow pace, it seemed clear that I was not going to make my goal today. Turned around at 5.25, and it was all I could do to jog back to the office. Guess I am not a warm weather runner.
That makes 105 miles for July. Will have to do a little better to dig myself out of the 75-mile deficit I currently have to be on pace for 1,200 miles this year.
May do a Valley Forge bike ride tomorrow with friends from work.
1:28:30
8:46 pace
Today was supposed to be another 20-miler - or at least the 18-miler that the program called for - so I got up at 4:45 and was at work an hour later and on the road by 6:00 a.m. Was still tired and achy in the legs, and when I got down to the rec path, the temperature was already 77 degrees, with high humidity. By the time I hit five miles, at a slow pace, it seemed clear that I was not going to make my goal today. Turned around at 5.25, and it was all I could do to jog back to the office. Guess I am not a warm weather runner.
That makes 105 miles for July. Will have to do a little better to dig myself out of the 75-mile deficit I currently have to be on pace for 1,200 miles this year.
May do a Valley Forge bike ride tomorrow with friends from work.
Wednesday, July 29, 2009
Week minus 12 - Tempo - 7 miles
7.09 miles Garmin Link
- 2 miles warm-up
- 3 miles @ 7:10 pace (7:14 target)
- 2 miles cool-down
Hot and muggy this morning. Chris came along, and without his company I don't think I would have made the target time. We held about the same pace a week ago for four miles with no problem, but today with the temperature about 10 degrees warmer and the humidity much higher it was a whole different story. The third tempo mile was really rough, and we walked for about a quarter mile before resuming the cool-down. Funny that a few months ago we both maintained a 7:11 pace for 10 miles at the Broad Street Run.
Legs were tender for the first mile or so, and afterward. The schedule has an 18-miler for Friday, but I would like to do another 20-miler and try to get more used to that distance.
- 2 miles warm-up
- 3 miles @ 7:10 pace (7:14 target)
- 2 miles cool-down
Hot and muggy this morning. Chris came along, and without his company I don't think I would have made the target time. We held about the same pace a week ago for four miles with no problem, but today with the temperature about 10 degrees warmer and the humidity much higher it was a whole different story. The third tempo mile was really rough, and we walked for about a quarter mile before resuming the cool-down. Funny that a few months ago we both maintained a 7:11 pace for 10 miles at the Broad Street Run.
Legs were tender for the first mile or so, and afterward. The schedule has an 18-miler for Friday, but I would like to do another 20-miler and try to get more used to that distance.
Monday, July 27, 2009
Week minus 12 - Speed Intervals - 7 miles
7.27 miles Garmin Link
1.5 mile warm-up
3 X 1 mile speed intervals (1 minute rest interval)
- Mile 1: 6:18
- Mile 2: 6:20
- Mile 3: 7:21
Average for SI = 6:40; target 6:41
2.5 mile cool-down
Started late today; waited for Chris, but he decided not to run, since he was still feeling a rough 70-mile bike ride from yesterday. I think he chose wisely. These speed intervals just get tougher and tougher.
I did OK for the first two SI, way under the target of 6:41, but could barely make myself do the third one. It would help if the Forerunner would give the interval times during the run; as it is I don't know until I've uploaded the data whether I went too slow or too fast. If I had done the first two intervals a little more slowly, I might have had a better showing for the third. But as it was, my average was still one slim second under the target, so I guess I can call it a success.
Legs were not in bad shape as a result of the 20-miler Friday. After a mile and a half to reach the rec path and start the intervals, I felt no pain at all. Am feeling some pain afterwards between shin and calf on inside left leg.
1.5 mile warm-up
3 X 1 mile speed intervals (1 minute rest interval)
- Mile 1: 6:18
- Mile 2: 6:20
- Mile 3: 7:21
Average for SI = 6:40; target 6:41
2.5 mile cool-down
Started late today; waited for Chris, but he decided not to run, since he was still feeling a rough 70-mile bike ride from yesterday. I think he chose wisely. These speed intervals just get tougher and tougher.
I did OK for the first two SI, way under the target of 6:41, but could barely make myself do the third one. It would help if the Forerunner would give the interval times during the run; as it is I don't know until I've uploaded the data whether I went too slow or too fast. If I had done the first two intervals a little more slowly, I might have had a better showing for the third. But as it was, my average was still one slim second under the target, so I guess I can call it a success.
Legs were not in bad shape as a result of the 20-miler Friday. After a mile and a half to reach the rec path and start the intervals, I felt no pain at all. Am feeling some pain afterwards between shin and calf on inside left leg.
Friday, July 24, 2009
Week minus 13 - Distance - 20 miles
20.01 miles Garmin Connect
2:51:07
8:33 pace (9:00 min/mile target)
Left from work at 6:00am - optimistically hoping to be back in the office by 9:00. The target pace was 9:00min/mile, but that is just a little slower than what is comfortable for me. The first couple of miles were about 8:45, but settled into an 8:30 pace for most of the run. The last 5 miles were all under 8:20, with mile 20 the fastest at 8:07.
I ran my same old loop, but doubled back after 10.6 miles, so that I hit 20 at the beginning of the rec trail. I was ready to quit at 20, so walked back to work, stopped for some Gatorade, and didn't end up back in the office until 9:30.
Overall, the run felt pretty good. Choked down a Gu packet at mile 8 and mile 14, but didn't stop for any water. Only the last mile or so was rough, and that always seems to be the case, regardless of distance. I wasn't tempted to quit at any point, so did not need to draw on any extraordinary inner resources. This was my first 20-miler, so am happy to have broken that barrier. Have had a couple of sharp pains in my left inner shin/calf since returning; hope those were just isolated twitches and that I'll be ready for speed work again on Monday.
2:51:07
8:33 pace (9:00 min/mile target)
Left from work at 6:00am - optimistically hoping to be back in the office by 9:00. The target pace was 9:00min/mile, but that is just a little slower than what is comfortable for me. The first couple of miles were about 8:45, but settled into an 8:30 pace for most of the run. The last 5 miles were all under 8:20, with mile 20 the fastest at 8:07.
I ran my same old loop, but doubled back after 10.6 miles, so that I hit 20 at the beginning of the rec trail. I was ready to quit at 20, so walked back to work, stopped for some Gatorade, and didn't end up back in the office until 9:30.
Overall, the run felt pretty good. Choked down a Gu packet at mile 8 and mile 14, but didn't stop for any water. Only the last mile or so was rough, and that always seems to be the case, regardless of distance. I wasn't tempted to quit at any point, so did not need to draw on any extraordinary inner resources. This was my first 20-miler, so am happy to have broken that barrier. Have had a couple of sharp pains in my left inner shin/calf since returning; hope those were just isolated twitches and that I'll be ready for speed work again on Monday.
Wednesday, July 22, 2009
Week minus 13 - Tempo
7.00 miles Garmin Connect
53:08
7:35 pace
Chris joined me again today, which always picks up the pace and makes the run more enjoyable. The miles go quicker when we're chatting.
The goal today was to do miles 2-5 at a 7:29 pace. We easily exceeded that - 7:15 average for those 4 miles. Weather was muggy, but not too hot.
Planning to do my first 20-miler before work on Friday. If I get up at 4:30, I should be in the office at 5:30 and on the road by 6:00. If all goes well, that should get me back before 9:00. It would be more convenient on Saturday, but I would like to have two days to recover before the next speed workout on Monday.
53:08
7:35 pace
Chris joined me again today, which always picks up the pace and makes the run more enjoyable. The miles go quicker when we're chatting.
The goal today was to do miles 2-5 at a 7:29 pace. We easily exceeded that - 7:15 average for those 4 miles. Weather was muggy, but not too hot.
Planning to do my first 20-miler before work on Friday. If I get up at 4:30, I should be in the office at 5:30 and on the road by 6:00. If all goes well, that should get me back before 9:00. It would be more convenient on Saturday, but I would like to have two days to recover before the next speed workout on Monday.
Monday, July 20, 2009
Week minus 13 - Speed Intervals
7.81 miles Garmin Link
10-20 minutes warm-up
5X1000K, 400K RI
3:58
4:06
3:54
3:51
3:46
Average: 3:55 Target: 4:03
10-20 minutes cool-down
Ran with Chris this morning - hit time on the speed intervals, but had to walk the rest intervals starting with the third one.
10-20 minutes warm-up
5X1000K, 400K RI
3:58
4:06
3:54
3:51
3:46
Average: 3:55 Target: 4:03
10-20 minutes cool-down
Ran with Chris this morning - hit time on the speed intervals, but had to walk the rest intervals starting with the third one.
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