Garmin Link
3.54 miles
Met buddy Paul for our regular easy Saturday jog. Legs were still painful - the old shin splint-type problem.... Took Sunday off instead of running the 20-miler that I was hoping to do (and was fearful of). Will try an early run Monday and see how they feel. Want to get two or three 20-milers under my belt in the next two months before the marathon.
Sunday, September 26, 2010
Thursday, September 23, 2010
Two Runs Today - 13 miles
Morning Run:
Garmin Link
8.65 miles
7:56 pace
Went a little further and a little faster than yesterday, despite the temp (69 degrees) and humidity edging up into slightly uncomfortable territory.
Lunch Jog With Work Buddies:
Garmin Link
5.04 miles
8:36 pace
Started out with Chris, Raminder and Susan, but Chris and I eased ahead after about a mile and a half, and gradually increased speed - mile 4 was 7:45. Temp was in the low 80s, but we were distracted by conversation - a real benefit of running with a partner.
Garmin Link
8.65 miles
7:56 pace
Went a little further and a little faster than yesterday, despite the temp (69 degrees) and humidity edging up into slightly uncomfortable territory.
Lunch Jog With Work Buddies:
Garmin Link
5.04 miles
8:36 pace
Started out with Chris, Raminder and Susan, but Chris and I eased ahead after about a mile and a half, and gradually increased speed - mile 4 was 7:45. Temp was in the low 80s, but we were distracted by conversation - a real benefit of running with a partner.
Wednesday, September 22, 2010
Keeping Up - 8.5 miles
Garmin Link
8.51 miles
7:59 pace
Right leg was still hurting this morning, but settled down after the first half mile or so. Was still tired - I think it's the change of seasons - but just managed to keep an 8:00 pace. It's supposed to break 90 degrees today, but it was still about 66 degrees when I ran this morning.
8.51 miles
7:59 pace
Right leg was still hurting this morning, but settled down after the first half mile or so. Was still tired - I think it's the change of seasons - but just managed to keep an 8:00 pace. It's supposed to break 90 degrees today, but it was still about 66 degrees when I ran this morning.
Monday, September 20, 2010
Tired Monday - 8 miles
Garmin Link
8.09 miles
8:12 pace
Got out early this morning, although I wasn't feeling great - still a bit tired and headachey, and legs are hurting again. Took it easy, which wasn't hard to do. Temp was a pleasant 63 degrees. It really is probably just as well that I didn't race yesterday.
8.09 miles
8:12 pace
Got out early this morning, although I wasn't feeling great - still a bit tired and headachey, and legs are hurting again. Took it easy, which wasn't hard to do. Temp was a pleasant 63 degrees. It really is probably just as well that I didn't race yesterday.
Sunday, September 19, 2010
Jog With Paul - 7 miles
Run to Paul's:
Garmin Link
3.5 miles
7:49 pace
Jog with Paul
Garmin Link
3.76 miles
Well, I discovered on Friday that I wasn't registered for the half-marathon. I don't know what happened - registered for the marathon in November on the same night, so maybe I got the confirmation emails confused. I almost got a friend of a friend with an injury to let me run in his place, but he changed his mind and decided to run after all. (I just checked his time, and it looks like he walked it.)
Anyway, I'm disappointed to have missed the race, but maybe it is just as well. I had a cold this weekend and wasn't feeling that well. Did do my regular jog with Paul on Saturday, and met up with our friend Marie afterward at the Italian Market. I must have messed up my legs on Thursday, because they were still hurting Saturday.
Wednesday, September 15, 2010
Redemption! - 8 miles
Garmin Link
8.03 miles
7:41 pace
Missed the jog with Chris, Raminder and Susan because of a noon meeting, but went out myself at 1:00. Felt much better than yesterday - even with a little leg pain - and kept a good pace throughout. Each mile was well under 8:00, and the last four were all in the 7:30's. Of course I'll have to do this faster and longer on Sunday to beat last year's time, but races always seem to go better than training runs. I guess it's the adrenaline and all of the other runners pacing you. Tony is aiming for about the same time I am - between 1:35 and 1:40 - so maybe we'll run into each other. Actually, anything under 1:40 will be an achievement at this point, and I won't be disappointed with anything in the low 1:40's.
8.03 miles
7:41 pace
Missed the jog with Chris, Raminder and Susan because of a noon meeting, but went out myself at 1:00. Felt much better than yesterday - even with a little leg pain - and kept a good pace throughout. Each mile was well under 8:00, and the last four were all in the 7:30's. Of course I'll have to do this faster and longer on Sunday to beat last year's time, but races always seem to go better than training runs. I guess it's the adrenaline and all of the other runners pacing you. Tony is aiming for about the same time I am - between 1:35 and 1:40 - so maybe we'll run into each other. Actually, anything under 1:40 will be an achievement at this point, and I won't be disappointed with anything in the low 1:40's.
Friday, Saturday, Monday, Tuesday Runs
Friday, 9/10
Garmin Link
8.51 miles
8:03 pace
Saturday - jog with Paul
Garmin Link
7.03 miles
Monday - Back at Work
Garmin Link
8.03 miles
7:52 pace
Tuesday - Hurting and Tired
Garmin Link
7.03 miles
8:19 pace
Running has been up and down this past week, and I haven't kept blog posts up to date. Had some good runs in the 8-mile/8:00 pace range, but the every day running schedule seemed to take its toll yesterday, and I had to cut my lunchtime run short because I was just too tired. Will do a slow jog with some work buddies today, maybe a last serious run tomorrow if legs aren't hurting, then take Friday off, and jog a couple of miles with Paul on Saturday. The race is Sunday. Hoping to hit 1:40, which would be about two minutes off last year's time. If I can get into a groove of about 7:30/mile, I could possibly beat last year's time - not likely. I haven't been running at that pace, but sometimes odd things happen on race day.
Garmin Link
8.51 miles
8:03 pace
Saturday - jog with Paul
Garmin Link
7.03 miles
Monday - Back at Work
Garmin Link
8.03 miles
7:52 pace
Tuesday - Hurting and Tired
Garmin Link
7.03 miles
8:19 pace
Running has been up and down this past week, and I haven't kept blog posts up to date. Had some good runs in the 8-mile/8:00 pace range, but the every day running schedule seemed to take its toll yesterday, and I had to cut my lunchtime run short because I was just too tired. Will do a slow jog with some work buddies today, maybe a last serious run tomorrow if legs aren't hurting, then take Friday off, and jog a couple of miles with Paul on Saturday. The race is Sunday. Hoping to hit 1:40, which would be about two minutes off last year's time. If I can get into a groove of about 7:30/mile, I could possibly beat last year's time - not likely. I haven't been running at that pace, but sometimes odd things happen on race day.
Thursday, September 9, 2010
14 Degrees Cooler! - 8 miles
Garmin Link
8.01
7:57 pace
62 degrees at 6:30 this morning, plus a nice breeze. Had a blister on my big toe, so took it a bit easier for the first couple of miles, but had negative splits from mile four on to finish up under 8:00/mile. Fall can't come fast enough for me - the cooler weather makes running a whole different experience.
8.01
7:57 pace
62 degrees at 6:30 this morning, plus a nice breeze. Had a blister on my big toe, so took it a bit easier for the first couple of miles, but had negative splits from mile four on to finish up under 8:00/mile. Fall can't come fast enough for me - the cooler weather makes running a whole different experience.
Wednesday, September 8, 2010
Humid Morning Run - 8 miles
Garmin Link
8.02 miles
8:00 pace
It was kind of a tough run this morning, even after six days off. I had some stomach trouble Saturday, and might have still been a little weak. But even with the uncomfortable temp and humidity (76 degrees, 75% by 6:00am), managed to make my target pace. But it was a struggle to keep going after the fifth mile. I would like to do a last long run (>13 miles) this weekend before the half-marathon on the 19th. Hope I'm up to it.
8.02 miles
8:00 pace
It was kind of a tough run this morning, even after six days off. I had some stomach trouble Saturday, and might have still been a little weak. But even with the uncomfortable temp and humidity (76 degrees, 75% by 6:00am), managed to make my target pace. But it was a struggle to keep going after the fifth mile. I would like to do a last long run (>13 miles) this weekend before the half-marathon on the 19th. Hope I'm up to it.
Wednesday, September 1, 2010
Heat Slowing me Down - 8 miles
Garmin Link
8.02 miles
8:15 pace
76 degrees at 6:30am
Had to force myself to get out and run today - not sure what opportunity I'll have over the weekend, so want to get those miles in now. High temps are back in the mid-90's this week, and it was 76 by the time I started out at about 6:30 from work. Took the speed easy, but it was still a struggle and the last mile was about all I could do. Fastest split was mile 6 at 8:05.
8.02 miles
8:15 pace
76 degrees at 6:30am
Had to force myself to get out and run today - not sure what opportunity I'll have over the weekend, so want to get those miles in now. High temps are back in the mid-90's this week, and it was 76 by the time I started out at about 6:30 from work. Took the speed easy, but it was still a struggle and the last mile was about all I could do. Fastest split was mile 6 at 8:05.
Tuesday, August 31, 2010
Hot Weather Returns - 5 miles plus 4 miles
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.
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.
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.
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