Training went well this week. It was a step-back week, so the long run was only 8 miles. All the running went off without a hitch and I experienced no pain to speak of during or after any runs. I'm now 3/18's through the training program.
The weather continues to be a factor, and looking forward to this week, I'll need to be smart about what time I head out. This week the long run is 13 miles. Friday morning I need to be up and out the door for the run before 0630 as it may get up to 100 degrees Friday.
So, started out last week with a six mile run on Monday. I went out at noon and the heat was stifling. I took it easy and finished the six miles at 55:36 for a 9:15 per mile pace. I ended up doing a couple miles around a track. This particular track gets no breeze on hot days. Of course when it's freezing outside there's plenty of miserable wind blowing in your face, but that was nowhere to be found during this day.
Tuesday I did a strongman workout with the Marines I work with. This entailed lifting lots of seemingly random heavy objects laying around the perimeter of the gym. Empty kegs were tossed in the air, heavy telephone poles were lifted into the sky, tractor tires were flipped over repeatedly, heavy chains were dragged along the sidewalk. It was a different way to do business, but I got a good workout. This left me sore for the next 3 days, particularly in my butt and hamstrings.
Wednesday I did 3 miles in 25 minutes. I felt awesome on this run. Did the first mile in 8:27, second in 8:24, and third in 8:05. I just felt like running strong the whole time and didn't care about how long I could maintain it. Negative splits reflect how well this one went.
Thursday I got up and went for a six mile run at 7am. It was spectacular. Great morning, with low humidity and temperatures around 70. Sunshine everywhere, and I was running on a trail for the first 2 miles. The trail had some good hills, the biggest being on the first mile. This was to be 6 miles at race pace, so I wanted to be somewhere around 8:55 per mile. Finished up at 52:37 for a 8:45 pace. Every mile was pretty strong, with only slight deviations from the goal pace.
Friday was the 8 mile run. Finished in 1:16:31 for a 9:32 mile average. Began the run at 1030 and it was a good morning for this run. I didn't take any food or GUs or water with me, but there are water stops on the route I was on, so it wasn't an issue. I could have benefited from a GU. I need to pick some up this week before Friday's 13 miler.
Sunday was an easy 3 mile run, which I did in around 27 minutes. Took my 5 year old to the local track and he rode his scooter around and around the track while I ran.
So, I'm pretty happy overall. No physical problems, handling the weather well enough, and getting the miles done. This past week was another 26 mile week. The miles are starting to pile up nicely. This week the total will kick up over 31 if all goes to plan.
Monday, July 18, 2011
Monday, July 11, 2011
Week_2
An interesting and informative week for me. First, I went back to the orthodics and am happy I did. My lower back and hips, as well as my knees and ankles, were beginning to really hurt. The fact that I've spent the past 25 years with support for my feet is not lost on me. My body was not happy about the change to minimalist running sans inserts. The results are the same as in 1987: instantly no pain. Feet feel better. No longer an issue.
I ran 26 miles this past week. Some of these runs were pretty good, and some were not. In fact, the long run was one of the worst I've ever experienced. Heat, humidity, fatigue, nutrients, gear all played a role it seems. Chalk it up to another learning experience.
Monday was 4th of July and I went out from home on a five mile neighborhood run. Started out feeling ok, breaking in new hydration belt. There are lots of hills around here, but I felt confident. It was 3pm when I set out and about 88 degrees and sunny. Not good conditions for running. First couple of miles were ok, 8:51, 8:53, 8:48 pace. Last two miles were back up hill and I was spent. I limped back at 10:12 and 10:46 to finish at 47:30 or 9:30 average pace.
Tuesday I ran just under 3 miles to pick up my car, which was being inspected. The car was rejected, so I've got to do this all over again this week.
Wednesday was another five mile run day. Once again I chose to run at 3pm and it was a bad mistake. Quantico was under black flag conditions, but three of us went out anyway. I actually didn't feel too bad during this run, but it was tough. It's an out an back trail run through the woods and hills aboard the base. Finished at 47:40 for about a 9:30 pace. Average heart rate was a whopping 166 for this. All the mile spits were clustered around 9:30 (9:19, 9:11, 9:30, 9:55, 9:41).
Friday's run was terrible in every way. Hurts to recall! Set out at 11am and it was very humid. I thought it was going to rain, and figured I'd be able to escape some of the sun's effect on me by being out under the cover of clouds. Not the case at all. I also didn't realize that my body was probably still recovering from the previous afternoon's run. I took my new hydration belt with me filled with water, had two Endurolyte pills with me and 1/2 of a Nature Valley Peanut Butter Crunchy Granola bar. I failed to find any GUs the prior day while looking at the PX aboard the base. Figured I'd be fine without GUs on a little 11 mile run.
First couple of miles passed easily enough at 9:10, 9:12 pace. Mile 3 was 9:56 as I stopped for a drink of water. I faced a steep hill next, and suddenly my legs felt as though made of lead. At the same time, my stomach felt pretty gross, and I was drenched with sweat already. All of this forced me to reconsider the super steep hill and I doubled back to a water jug on the side of the road to refill my bottles. I adjusted the hydration belt as I though it might be too tight and perhaps causing me the stomach pain. I then noticed one of my bottles was missing, so I had to go find it. After I squared myself away I started jogging easily. Mile splits for 4, 5, and 6 were an abysmal 12:26, 12:29, and 11:26. At around mile 6 the wheels came off. I struggled to walk/jog the rest of the way home. Finished up at just over 2 hours. Not a good day.
Saturday I took the day off and got a massage, which was awesome.
Yesterday I did 3 miles in the afternoon. Again, very hot and humid, but a strong run in just under 26 minutes for a 8:38 pace.
Today is going to be hot again, and I need to get out for 6 miles. Not sure exactly how I'm going to approach this yet. I definitely need to get out early for anything longer than 5-6 miles. This is the plan going forward. The long run is only 8 miles this week, as it's a step back week, but next week it's 13. I need to be smart about that one and get up and out the door early before the weather crushes me. All this heat and humidity running will benefit me in the long run, but I can't continue to let it beat me up.
I ran 26 miles this past week. Some of these runs were pretty good, and some were not. In fact, the long run was one of the worst I've ever experienced. Heat, humidity, fatigue, nutrients, gear all played a role it seems. Chalk it up to another learning experience.
Monday was 4th of July and I went out from home on a five mile neighborhood run. Started out feeling ok, breaking in new hydration belt. There are lots of hills around here, but I felt confident. It was 3pm when I set out and about 88 degrees and sunny. Not good conditions for running. First couple of miles were ok, 8:51, 8:53, 8:48 pace. Last two miles were back up hill and I was spent. I limped back at 10:12 and 10:46 to finish at 47:30 or 9:30 average pace.
Tuesday I ran just under 3 miles to pick up my car, which was being inspected. The car was rejected, so I've got to do this all over again this week.
Wednesday was another five mile run day. Once again I chose to run at 3pm and it was a bad mistake. Quantico was under black flag conditions, but three of us went out anyway. I actually didn't feel too bad during this run, but it was tough. It's an out an back trail run through the woods and hills aboard the base. Finished at 47:40 for about a 9:30 pace. Average heart rate was a whopping 166 for this. All the mile spits were clustered around 9:30 (9:19, 9:11, 9:30, 9:55, 9:41).
Friday's run was terrible in every way. Hurts to recall! Set out at 11am and it was very humid. I thought it was going to rain, and figured I'd be able to escape some of the sun's effect on me by being out under the cover of clouds. Not the case at all. I also didn't realize that my body was probably still recovering from the previous afternoon's run. I took my new hydration belt with me filled with water, had two Endurolyte pills with me and 1/2 of a Nature Valley Peanut Butter Crunchy Granola bar. I failed to find any GUs the prior day while looking at the PX aboard the base. Figured I'd be fine without GUs on a little 11 mile run.
First couple of miles passed easily enough at 9:10, 9:12 pace. Mile 3 was 9:56 as I stopped for a drink of water. I faced a steep hill next, and suddenly my legs felt as though made of lead. At the same time, my stomach felt pretty gross, and I was drenched with sweat already. All of this forced me to reconsider the super steep hill and I doubled back to a water jug on the side of the road to refill my bottles. I adjusted the hydration belt as I though it might be too tight and perhaps causing me the stomach pain. I then noticed one of my bottles was missing, so I had to go find it. After I squared myself away I started jogging easily. Mile splits for 4, 5, and 6 were an abysmal 12:26, 12:29, and 11:26. At around mile 6 the wheels came off. I struggled to walk/jog the rest of the way home. Finished up at just over 2 hours. Not a good day.
Saturday I took the day off and got a massage, which was awesome.
Yesterday I did 3 miles in the afternoon. Again, very hot and humid, but a strong run in just under 26 minutes for a 8:38 pace.
Today is going to be hot again, and I need to get out for 6 miles. Not sure exactly how I'm going to approach this yet. I definitely need to get out early for anything longer than 5-6 miles. This is the plan going forward. The long run is only 8 miles this week, as it's a step back week, but next week it's 13. I need to be smart about that one and get up and out the door early before the weather crushes me. All this heat and humidity running will benefit me in the long run, but I can't continue to let it beat me up.
Monday, July 4, 2011
Week_1
Finished the first week of training and it went well. Ran 25 miles this week. Was a fun week, too, with visits from friends and birthday celebrations. Received some awesome gifts, including a deluxe new amphipod RunLite Hydration belt. This thing is going to come in handy during the upcoming long distance training runs. Got a new pair of running shorts, too.
To recap the week:
Monday I ran 5 miles in 44:30, for an 8:50 per mile average pace.
Tuesday I did 3 miles in 26:05, at 8:41 per mile.
Thursday was 5 miles in 43:56. An 8:46 per mile pace. This was the "race pace" run, and I ran on a trail with some hills. I was able to maintain the race pace through the hills and am happy with the results. That pace may be a little fast for me to maintain for 26.2 miles, but perhaps not? I think it's on the fast end of the pace for race day.
Friday was the long run, scheduled for 10 miles. I did 9, as it was getting late in the morning and I needed to get back to work. Did that run in 1:27:18, which is a 9:41 per mile average pace. Birthday run, as well, so that made this even more fun. After burning 1400 calories you can pretty much eat and drink whatever you want for the rest of the day, guilt free. Turns out I would need every single one of those calories as I ended up eating an entire pepperoni, mushroom and tomato pizza and many beers and margaritas. Oh, and ice cream pie, too. Great birthday!
Saturday I went to the local pool and swam some laps. This was great cross training. I really would like to do more swimming. Played in the pool a lot, too, with 5 y/o son who, of course, loves being tossed in the air.
Sunday I did 3.15 miles in 30:43. I ran the first mile nice and easy, then did the second mile a little quicker at 8:14 pace. After the second mile I took off my shoes and ran 1/2 mile barefoot. It was very hot yesterday, and though it was 5:30pm when I went out to run, it was still smoking hot. The track is made of concrete, and it was very warm on my feet. I tried to run on the white lane marking strips, but it didn't make much difference. Very liberating to be running barefoot. That's 1/4 mile further than I did last week w/out shoes. Put my shoes back on and did another lap and then headed home.
So, in all, a very good week. My body is adjusting well to the extra miles. I didn't experience any foot pain, or excessive discomfort elsewhere due to running without my orthodics.
Weather around here has been pretty brutal. Hot and humid every day, though some worse than others. This week's schedule is nearly identical to last week, but the long run is 11 miles. I think I can do 11 in the mid-morning time frame, but when we go to 13-14 I'll need to start doing that Friday run early in the morning. We'll see how it goes!
To recap the week:
Monday I ran 5 miles in 44:30, for an 8:50 per mile average pace.
Tuesday I did 3 miles in 26:05, at 8:41 per mile.
Thursday was 5 miles in 43:56. An 8:46 per mile pace. This was the "race pace" run, and I ran on a trail with some hills. I was able to maintain the race pace through the hills and am happy with the results. That pace may be a little fast for me to maintain for 26.2 miles, but perhaps not? I think it's on the fast end of the pace for race day.
Friday was the long run, scheduled for 10 miles. I did 9, as it was getting late in the morning and I needed to get back to work. Did that run in 1:27:18, which is a 9:41 per mile average pace. Birthday run, as well, so that made this even more fun. After burning 1400 calories you can pretty much eat and drink whatever you want for the rest of the day, guilt free. Turns out I would need every single one of those calories as I ended up eating an entire pepperoni, mushroom and tomato pizza and many beers and margaritas. Oh, and ice cream pie, too. Great birthday!
Saturday I went to the local pool and swam some laps. This was great cross training. I really would like to do more swimming. Played in the pool a lot, too, with 5 y/o son who, of course, loves being tossed in the air.
Sunday I did 3.15 miles in 30:43. I ran the first mile nice and easy, then did the second mile a little quicker at 8:14 pace. After the second mile I took off my shoes and ran 1/2 mile barefoot. It was very hot yesterday, and though it was 5:30pm when I went out to run, it was still smoking hot. The track is made of concrete, and it was very warm on my feet. I tried to run on the white lane marking strips, but it didn't make much difference. Very liberating to be running barefoot. That's 1/4 mile further than I did last week w/out shoes. Put my shoes back on and did another lap and then headed home.
So, in all, a very good week. My body is adjusting well to the extra miles. I didn't experience any foot pain, or excessive discomfort elsewhere due to running without my orthodics.
Weather around here has been pretty brutal. Hot and humid every day, though some worse than others. This week's schedule is nearly identical to last week, but the long run is 11 miles. I think I can do 11 in the mid-morning time frame, but when we go to 13-14 I'll need to start doing that Friday run early in the morning. We'll see how it goes!
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