Wednesday
3.01 miles
Garmin Link
8:21 pace
Thursday
5.05 miles
Garmin Link
8:17 pace
Friday
7.15 miles
Garmin Link
8:04 pace
Keeping up with my new daily run schedule. Today was 7 in a row. I've been running close to home, but today I got into work around 5:30 and ran my old route down to the rec path. The weather was cooler and I think this is just a faster run. I was almost back to my 8:00 benchmark pace today. Did 36 miles for the week starting Sunday, which is respectable, and legs are in pretty good shape. I'll take at least one day off this weekend.
Friday, July 30, 2010
Tuesday, July 27, 2010
Mid-Morning Hooky - 5 miles
RunKeeper Link
5.39 miles
After the 11 total miles yesterday, did not do my early morning run. Was a bit tired and wanted to be careful. Did bring some shoes & running clothes with me to work, and when my laptop was being upgraded for about an hour, decided to seize the opportunity and get a run in. The weather is much better than last week - low 80's and much less humid.
Did a similar run to yesterday's, and since I left the ForeRunner at home, used RunKeeper on the iPhone for similar GPS functions. Could feel a little pain in the legs, but not much. We'll see how it goes tomorrow.
5.39 miles
After the 11 total miles yesterday, did not do my early morning run. Was a bit tired and wanted to be careful. Did bring some shoes & running clothes with me to work, and when my laptop was being upgraded for about an hour, decided to seize the opportunity and get a run in. The weather is much better than last week - low 80's and much less humid.
Did a similar run to yesterday's, and since I left the ForeRunner at home, used RunKeeper on the iPhone for similar GPS functions. Could feel a little pain in the legs, but not much. We'll see how it goes tomorrow.
Monday, July 26, 2010
Lunchtime with Susan and Lauren - 6 miles
Garmin Link
5.73 miles
Since the weather has cooled off a bit - low 80's this morning instead of low 90's - Susan suggested a lunchtime run. Since I knew this would be pretty slow, and I'm way behind in mileage, I decided to join Susan and Lauren, who works in another office in our building. It's always nice to get out with other people, and the weather was nice, and we even managed to work up a sweat. This is the first day I've broken 11 miles - or 10 miles, for that matter - in months.
I hope I won't regret taking a second run when I get up tomorrow, but these slow jogs seem to be pretty easy on the legs.
5.73 miles
Since the weather has cooled off a bit - low 80's this morning instead of low 90's - Susan suggested a lunchtime run. Since I knew this would be pretty slow, and I'm way behind in mileage, I decided to join Susan and Lauren, who works in another office in our building. It's always nice to get out with other people, and the weather was nice, and we even managed to work up a sweat. This is the first day I've broken 11 miles - or 10 miles, for that matter - in months.
I hope I won't regret taking a second run when I get up tomorrow, but these slow jogs seem to be pretty easy on the legs.
Cooler and Stronger - 5 miles
Garmin Link
5.42 miles
8:19 pace
70 degrees at 5:00 this morning, and a little less humid. Felt stronger from the beginning, although calves were tight, and had to stretch some before starting out. Maybe the spaghetti dinner Barb made last night had something to do with it. Did feel some shin splint type pain, so will have to keep an eye on that. Pace was about the same as usual on this route, although I maintained negative splits and mile five was 8:05.
Would like to move up to 5 miles/day, but will have to be careful that the shin splints don't start up again.
5.42 miles
8:19 pace
70 degrees at 5:00 this morning, and a little less humid. Felt stronger from the beginning, although calves were tight, and had to stretch some before starting out. Maybe the spaghetti dinner Barb made last night had something to do with it. Did feel some shin splint type pain, so will have to keep an eye on that. Pace was about the same as usual on this route, although I maintained negative splits and mile five was 8:05.
Would like to move up to 5 miles/day, but will have to be careful that the shin splints don't start up again.
Sunday, July 25, 2010
Sunday Morning Sidewalks - 4 miles
Garmin Link
4.26 miles
8:21 pace
Another 4-mile morning run with negative splits, from 8:52 to 8:01. And once again dripping pools of sweat by the end. My game plan now is to keep up 20-25 miles/week through August, then start upping the mileage once the humidity breaks. Registration for the 2011 Boston Marathon doesn't even open until September 18, so I have at least that long to decide if that is a possibility. Don't know what the chances are of ever qualifying again, so this year might be my only opportunity to run it.
4.26 miles
8:21 pace
Another 4-mile morning run with negative splits, from 8:52 to 8:01. And once again dripping pools of sweat by the end. My game plan now is to keep up 20-25 miles/week through August, then start upping the mileage once the humidity breaks. Registration for the 2011 Boston Marathon doesn't even open until September 18, so I have at least that long to decide if that is a possibility. Don't know what the chances are of ever qualifying again, so this year might be my only opportunity to run it.
Saturday, July 24, 2010
Jog With Paul - 4 miles
Garmin Link
3.73 miles
Met Paul at his house and took our usual easy jog through the eastern edge of Philadelphia and the west toward the Art Museum. Took yesterday off since I felt some tenderness in the shins, but didn't feel it at all today. Think I'll be in good shape to do another four-miler tomorrow. I think it broke 100 degrees today, but we were early enough (8:00) to beat the worst of it.
3.73 miles
Met Paul at his house and took our usual easy jog through the eastern edge of Philadelphia and the west toward the Art Museum. Took yesterday off since I felt some tenderness in the shins, but didn't feel it at all today. Think I'll be in good shape to do another four-miler tomorrow. I think it broke 100 degrees today, but we were early enough (8:00) to beat the worst of it.
Thursday, July 22, 2010
Faster After Work - 3 miles
Garmin Link
2.72 miles
7:59 pace
Took a short run downtown after work today, and easily beat my morning times - in fact was quite surprised since it didn't feel like any more effort. Maybe I'm loosened up a bit after the workday, and have a little more energy in my body from lunch.
2.72 miles
7:59 pace
Took a short run downtown after work today, and easily beat my morning times - in fact was quite surprised since it didn't feel like any more effort. Maybe I'm loosened up a bit after the workday, and have a little more energy in my body from lunch.
Wednesday & Thursday Runs - 2 @4 miles
Wednesday Garmin Link
4.14 miles
8:10 pace
Thursday Garmin Link
4.42 miles
8:40 pace
Woke up extra-early Wednesday, & was out the door by 4:45. Although I felt some leg pain for the first mile, was able to move faster than I have in a while. Mile four was 7:42.
Today, by contrast, had a hard time getting out of bed & out of the house, and kept a slow pace - just forcing myself to get the miles in. Leg pain was gone, however. Began using a brand new pair of Nike Lunarswifts on Monday, and maybe those are helping. By the fourth mile was feeling much better, and could have kept going, but had to get ready for work.
4.14 miles
8:10 pace
Thursday Garmin Link
4.42 miles
8:40 pace
Woke up extra-early Wednesday, & was out the door by 4:45. Although I felt some leg pain for the first mile, was able to move faster than I have in a while. Mile four was 7:42.
Today, by contrast, had a hard time getting out of bed & out of the house, and kept a slow pace - just forcing myself to get the miles in. Leg pain was gone, however. Began using a brand new pair of Nike Lunarswifts on Monday, and maybe those are helping. By the fourth mile was feeling much better, and could have kept going, but had to get ready for work.
Tuesday, July 20, 2010
Not So Hot - 4 miles
Garmin Link
4.17 miles
8:24 pace
It was a noticeably cooler 73 degrees when I hit the road at about 6:00 this morning, although still very humid. Was slightly more comfortable, but only a few seconds/mile faster. Both days had almost identical negative splits with mile 4 about 30 seconds faster than mile 1.
4.17 miles
8:24 pace
It was a noticeably cooler 73 degrees when I hit the road at about 6:00 this morning, although still very humid. Was slightly more comfortable, but only a few seconds/mile faster. Both days had almost identical negative splits with mile 4 about 30 seconds faster than mile 1.
Monday, July 19, 2010
Swampy Morning Run - 4 miles
Garmin Link
4.01 miles
8:27 pace
When the clock radio went off at 5:30 this morning the announcer was saying, "...and in Philadelphia, it is 81 degrees." Not only that, but it was sticky humid. By the time I finished a measly four miles, I was literally dripping sweat. Don't know whether it is the heat or the three weeks I took off, but running has been really hard - even though my runs have been short and pace is slow. This was my first morning run in a while, and I couldn't work up the appetite to eat a banana beforehand - that probably contributed to low energy.
4.01 miles
8:27 pace
When the clock radio went off at 5:30 this morning the announcer was saying, "...and in Philadelphia, it is 81 degrees." Not only that, but it was sticky humid. By the time I finished a measly four miles, I was literally dripping sweat. Don't know whether it is the heat or the three weeks I took off, but running has been really hard - even though my runs have been short and pace is slow. This was my first morning run in a while, and I couldn't work up the appetite to eat a banana beforehand - that probably contributed to low energy.
Thursday, July 15, 2010
Hot & Muggy - 3 miles
Garmin Link
3.38 miles
Ran downtown from home after work. Meant to make it at least four miles, but threw in the towel after reaching three. Will probably do no more than three milers Friday and Saturday, then a bit longer Sunday.
3.38 miles
Ran downtown from home after work. Meant to make it at least four miles, but threw in the towel after reaching three. Will probably do no more than three milers Friday and Saturday, then a bit longer Sunday.
Wednesday, July 14, 2010
Rainy Run - 5 miles
Garmin Link
4.83 miles
It was raining hard again this afternoon, but slowed down to a drizzle in time for me to get a run in around the park. Didn't much feel like running, but I'm trying to make it a daily habit, like brushing teeth. The Forerunner doesn't do well with moisture - it sets off the touch-control bezel. Wasn't able to shut it off at the end of the run because it was so confused, but I think my overall pace was about 8:45. Pretty slow, but it is a hilly course and lots of traffic-y streets to cross. Felt like I was moving fastest on the fourth and fifth miles.
4.83 miles
It was raining hard again this afternoon, but slowed down to a drizzle in time for me to get a run in around the park. Didn't much feel like running, but I'm trying to make it a daily habit, like brushing teeth. The Forerunner doesn't do well with moisture - it sets off the touch-control bezel. Wasn't able to shut it off at the end of the run because it was so confused, but I think my overall pace was about 8:45. Pretty slow, but it is a hilly course and lots of traffic-y streets to cross. Felt like I was moving fastest on the fourth and fifth miles.
Tuesday, July 13, 2010
Woodlands Trail - 4 miles
Garmin Link
4.28 miles
87 degrees, 70% humidity
8:34 pace
Another hot run after work - this time I went over to Woodland Cemetery. It was an old 18th century estate that was turned into a rural cemetery in the 1840's. The old house is still there and Washington, Jefferson and Franklin were all supposed to have been guests at various times. There are paved trails throughout the cemetery, but I found a little running path worn around the perimeter. It's just over a mile around.
When Barbara got home, we did another mile and a half together around the park to make exactly six miles for the day.
4.28 miles
87 degrees, 70% humidity
8:34 pace
Another hot run after work - this time I went over to Woodland Cemetery. It was an old 18th century estate that was turned into a rural cemetery in the 1840's. The old house is still there and Washington, Jefferson and Franklin were all supposed to have been guests at various times. There are paved trails throughout the cemetery, but I found a little running path worn around the perimeter. It's just over a mile around.
When Barbara got home, we did another mile and a half together around the park to make exactly six miles for the day.
Monday, July 12, 2010
Run in the Heat - 4 miles
Garmin Link
4.11 miles
8:14 pace
Took a short run after work today. That's not a great time to run this time of year, but I won't be able to start morning runs for a couple of days. Just ran around the park and USP campus. Felt like I was moving at a decent pace, or at least expending some energy, but had to push a bit after the first mile split was only 8:40. Gradually sped up until the fourth mile was 7:50. Was whipped by the time I stopped; the heat just doesn't agree with me.
4.11 miles
8:14 pace
Took a short run after work today. That's not a great time to run this time of year, but I won't be able to start morning runs for a couple of days. Just ran around the park and USP campus. Felt like I was moving at a decent pace, or at least expending some energy, but had to push a bit after the first mile split was only 8:40. Gradually sped up until the fourth mile was 7:50. Was whipped by the time I stopped; the heat just doesn't agree with me.
Sunday, July 11, 2010
Downtown Sunday Run - 4 miles
Garmin Link
4.27 miles
Met my friend Paul in South Philly for a short run mid-morning. It's the first time I've run in about three weeks, and it felt good to get back on the road. It's asking for trouble running so late in the morning in July, but the weather was cooler and less humid than we've had for a few weeks.
I locked my bike about a mile from Paul's house then maintained an 8:00 pace through city streets before we started out together. We kept a pretty relaxed pace, just jogging and talking.
Afterwards Paul gave me a tour of the new loft condo he's buying at 12th & Fitzwater where I locked my bike. That is one of my favorite food neighborhoods. It's got the Italian Market, plus tons of inexpensive ethnic food - Italian restaurants and hoagie shops (famous Pat's and Geno's steaks are a few blocks away), lots of Vietnamese and in the last 10 years lots of Mexican. Anyone who visits me in Philly ends up making a few trips to this neighborhood.
I think I'm going to try running every day in the morning - just 3-4 miles to start out. Will run in the pm on Monday and Tuesday because I already have early morning meetings scheduled.
4.27 miles
Met my friend Paul in South Philly for a short run mid-morning. It's the first time I've run in about three weeks, and it felt good to get back on the road. It's asking for trouble running so late in the morning in July, but the weather was cooler and less humid than we've had for a few weeks.
I locked my bike about a mile from Paul's house then maintained an 8:00 pace through city streets before we started out together. We kept a pretty relaxed pace, just jogging and talking.
Afterwards Paul gave me a tour of the new loft condo he's buying at 12th & Fitzwater where I locked my bike. That is one of my favorite food neighborhoods. It's got the Italian Market, plus tons of inexpensive ethnic food - Italian restaurants and hoagie shops (famous Pat's and Geno's steaks are a few blocks away), lots of Vietnamese and in the last 10 years lots of Mexican. Anyone who visits me in Philly ends up making a few trips to this neighborhood.
I think I'm going to try running every day in the morning - just 3-4 miles to start out. Will run in the pm on Monday and Tuesday because I already have early morning meetings scheduled.
Wednesday, June 16, 2010
Two Runs
Garmin Link
4.75 miles
10:01 pace
Garmin Link
3.33 miles
8:01 pace
Took a gentle jog with Raminder and Susan at lunch today - our usual route from work to the Art Museum parking lot and back.
Than after work took another stress-relieving run downtown. Got a little speed going on this run - fastest mile was 7:47, and that was through some traffic downtown. Afterwards, I could feel it in my shins, so might take a day off tomorrow.
Both runs were in 80+ weather, although it was overcast. Maybe I'll develop some tolerance for the heat eventually.
4.75 miles
10:01 pace
Garmin Link
3.33 miles
8:01 pace
Took a gentle jog with Raminder and Susan at lunch today - our usual route from work to the Art Museum parking lot and back.
Than after work took another stress-relieving run downtown. Got a little speed going on this run - fastest mile was 7:47, and that was through some traffic downtown. Afterwards, I could feel it in my shins, so might take a day off tomorrow.
Both runs were in 80+ weather, although it was overcast. Maybe I'll develop some tolerance for the heat eventually.
Tuesday, June 15, 2010
Positive Splits - 5 miles
Garmin Link
5.39 miles
7:54 pace
Had an appointment downtown this afternoon, so decided to run off some more work stress despite the heat. Must have really had some stress to work off, because although I thought I was just warming up, the first mile was the fastest at 7:31. Each successive mile was slower - last full mile was 8:18. I think this is a factor of the heat, since I felt like I was pushing harder each mile. Could feel a little pain in the legs, but not bad.
5.39 miles
7:54 pace
Had an appointment downtown this afternoon, so decided to run off some more work stress despite the heat. Must have really had some stress to work off, because although I thought I was just warming up, the first mile was the fastest at 7:31. Each successive mile was slower - last full mile was 8:18. I think this is a factor of the heat, since I felt like I was pushing harder each mile. Could feel a little pain in the legs, but not bad.
Monday, June 14, 2010
Philadelphia Tour - 7 miles
Garmin Link
6.87 miles
8:59 moving pace
Made plans to meet my friend Paul for a run Sunday. We were only going to do about three miles, so I decided to run down to his house in Queen Village - one of the old Federal-era parts of town.
We weren't meeting until 10:00, so I left the house at about 9:20. It was already in the mid-80s and very humid. The route I chose went through an old industrial and warehouse section of town - Washington Avenue - and there were no trees or other sources of shade at all. I managed to keep close to an 8:00 pace, and hit 4 miles at the end of Paul's block. Paul gave me a cold bottle of water, which revived me before we started out again along the I-95 overpass beside the Delaware River.
As we ran, Paul pointed out the neighborhoods we were passing every few blocks: Queen Village, Society Hill, Old City, Penn's Landing, Chinatown, Logan Square, and Fairmount. Paul says he can tell the different neighborhoods by smell. That's certainly true of Chinatown, with all the restaurants and fish markets - especially when the temp and humidity are up.
Of course we also passed within sight of the Betsy Ross house, the Liberty Bell and Independence Hall. We finally staggered to a halt a few hundred yards shy of the Art Museum, and wandered over to Rittenhouse Square after stopping at Starbucks for some cool drinks. I don't remember the last time I've sweated like that.
Walked home, and got soaked to the bone by a thunderstorm. Although it was less than 7 miles, I was so wiped out that I fell asleep on the couch Sunday afternoon. I'm not much of a napper, so that is unusual.
6.87 miles
8:59 moving pace
Made plans to meet my friend Paul for a run Sunday. We were only going to do about three miles, so I decided to run down to his house in Queen Village - one of the old Federal-era parts of town.
We weren't meeting until 10:00, so I left the house at about 9:20. It was already in the mid-80s and very humid. The route I chose went through an old industrial and warehouse section of town - Washington Avenue - and there were no trees or other sources of shade at all. I managed to keep close to an 8:00 pace, and hit 4 miles at the end of Paul's block. Paul gave me a cold bottle of water, which revived me before we started out again along the I-95 overpass beside the Delaware River.
As we ran, Paul pointed out the neighborhoods we were passing every few blocks: Queen Village, Society Hill, Old City, Penn's Landing, Chinatown, Logan Square, and Fairmount. Paul says he can tell the different neighborhoods by smell. That's certainly true of Chinatown, with all the restaurants and fish markets - especially when the temp and humidity are up.
Of course we also passed within sight of the Betsy Ross house, the Liberty Bell and Independence Hall. We finally staggered to a halt a few hundred yards shy of the Art Museum, and wandered over to Rittenhouse Square after stopping at Starbucks for some cool drinks. I don't remember the last time I've sweated like that.
Walked home, and got soaked to the bone by a thunderstorm. Although it was less than 7 miles, I was so wiped out that I fell asleep on the couch Sunday afternoon. I'm not much of a napper, so that is unusual.
Friday, June 11, 2010
Art in the Open - 5 miles
Garmin Link
5.06 miles
9:23 moving pace
Jogged with Susan and Raminder at lunch. There was an art program going on all along the rec path and we stopped to take a few pictures. This guy was making sand paintings near the Fairmount Water Works in the shadow of the Art Museum. I told him we would pray for no wind.
Clearing My Head - 3 miles
Garmin Link
3.16 miles
8:12 moving pace
Sometimes a run is just the thing to work out the physical effects of a stressful situation, allow me to clear my head, and put things in perspective. Had a rough work meeting near the end of the day on Thursday, and decided to run if off. Went straight down Walnut Street to a meeting with friends in center city. Planning to run again today, so did not push hard.
3.16 miles
8:12 moving pace
Sometimes a run is just the thing to work out the physical effects of a stressful situation, allow me to clear my head, and put things in perspective. Had a rough work meeting near the end of the day on Thursday, and decided to run if off. Went straight down Walnut Street to a meeting with friends in center city. Planning to run again today, so did not push hard.
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