9.25 miles.
First 3 miles were easy, then 7:15 pace the rest of the way.
Wednesday, September 26, 2012
7 miles.
Early AM run following last nights' 9 miles. Pretty much a death march.
Early AM run following last nights' 9 miles. Pretty much a death march.
Tuesday, September 25, 2012
9 miles.
Ran after work on W&OD. First mile in 7:45, then 7:15s the rest of the way. Felt good.
Ran after work on W&OD. First mile in 7:45, then 7:15s the rest of the way. Felt good.
Monday, September 24, 2012
8.25 miles.
Goal for the week: Run 3 miles easy, then the rest at 7:15. This is what I ran this AM, and felt pretty smooth. A little tired the last few miles. Also, I hit the scales at 155lbs this AM, or 15lbs over race weight. Imagine how well I could run if I weren't so damn fat. Big changes coming in the way of my diet and mileage.
Thursday, September 20, 2012
9 miles.
Progression run on W&OD. Started at 7:45, then 7:30, 7:20, 7:10, 7:00, 6:50, 6:30, 6:20. Last mile was cooldown. Felt pretty effortless until the last couple of hard miles.
Progression run on W&OD. Started at 7:45, then 7:30, 7:20, 7:10, 7:00, 6:50, 6:30, 6:20. Last mile was cooldown. Felt pretty effortless until the last couple of hard miles.
Tuesday, September 18, 2012
7 miles @ 7:44 pace.
5:30 AM. Started usual 8:30 first mile, 8:00 second, then worked down to ~7:15 the rest of the way.
5:30 AM. Started usual 8:30 first mile, 8:00 second, then worked down to ~7:15 the rest of the way.
Sunday, September 16, 2012
10 miles.
Now this is more like it. Started pretty easy 8 min pace, but soon was clipping off 7:15 and it felt like a jog. Picked it up at mile 5 (6:53), then cruised the rest of the way home at ~6:40ish pace.
M- 8.25
T- 8
W- 8.25
T- 0
F- 5
S- 7
S- 10
Week- 46.5
Now this is more like it. Started pretty easy 8 min pace, but soon was clipping off 7:15 and it felt like a jog. Picked it up at mile 5 (6:53), then cruised the rest of the way home at ~6:40ish pace.
M- 8.25
T- 8
W- 8.25
T- 0
F- 5
S- 7
S- 10
Week- 46.5
Wednesday, September 12, 2012
8.25 miles.
Slow start, gradually picked it up to where mile 8 was 6:46. Felt really good at the end, but took a long time to get to that point.
Slow start, gradually picked it up to where mile 8 was 6:46. Felt really good at the end, but took a long time to get to that point.
Tuesday, September 11, 2012
8 miles.
7:49 pace. Ran in long shirt and gloves for the first time this season.
7:49 pace. Ran in long shirt and gloves for the first time this season.
Monday, September 10, 2012
8.25 miles
Left house at 0530. Hit 8 miles in 1:01. Started around 8:20, interior miles around 7:30. Still slow, mostly because I'm carrying the extra 10-15 lbs.
I was sick with a cold/sinus-infection last week so I'm not even going to bother logging last weeks' miles since I missed 3 or 4 days.
Left house at 0530. Hit 8 miles in 1:01. Started around 8:20, interior miles around 7:30. Still slow, mostly because I'm carrying the extra 10-15 lbs.
I was sick with a cold/sinus-infection last week so I'm not even going to bother logging last weeks' miles since I missed 3 or 4 days.
Sunday, September 2, 2012
0 miles.
Wasn't feeling like running. Morning after Jimmy Buffett concert.
Wasn't feeling like running. Morning after Jimmy Buffett concert.
Friday, August 31, 2012
7.5 miles.
2.5 miles over to Algonkian Park, where I ran a 2.5 mile rust-buster tempo. 6:20 first mile, 5:53 last mile. Felt pretty good. 2.5 cooldown. Saw a fox carrying a package of ground beef. I'm guessing he didn't pay for that.
2.5 miles over to Algonkian Park, where I ran a 2.5 mile rust-buster tempo. 6:20 first mile, 5:53 last mile. Felt pretty good. 2.5 cooldown. Saw a fox carrying a package of ground beef. I'm guessing he didn't pay for that.
Tuesday, August 28, 2012
7 miles.
AM run. Felt like crap, as per normal. Wondering if I should get iron levels tested?
AM run. Felt like crap, as per normal. Wondering if I should get iron levels tested?
Wednesday, August 22, 2012
3 miles.
Terrible, horrible, no good, very bad day. I think I'll move to Australia.
Terrible, horrible, no good, very bad day. I think I'll move to Australia.
Sunday, August 19, 2012
10 miles slow.
Started off feeling pretty good, but it went to s**t after about 3 miles. Fatigued from yesterday.
M- 10
T- 0
W- 10
T- 10
F- 0
S- 10
S- 10
Week- 50
Started off feeling pretty good, but it went to s**t after about 3 miles. Fatigued from yesterday.
M- 10
T- 0
W- 10
T- 10
F- 0
S- 10
S- 10
Week- 50
Saturday, August 18, 2012
10 miles in 1:09:40
Slow warmup for 2 miles, then 6:40-6:50 the rest of the way. Felt pretty good.
Slow warmup for 2 miles, then 6:40-6:50 the rest of the way. Felt pretty good.
Thursday, August 16, 2012
10 miles in 1:16:00.
Nice, cool morning. Started pretty slow (as I always do at 5AM). Ran middle miles between 6:57-7:20.
Nice, cool morning. Started pretty slow (as I always do at 5AM). Ran middle miles between 6:57-7:20.
Sunday, August 12, 2012
6 miles.
Again, like yesterday, was planning on running more but ran out of time. I'm weighing in at 153 now, which explains a lot of the sluggishness I've been experiencing. Time to seriously start ramping up the mileage. Hope you're listening, legs.
M- 6
T- 0
W- 0
T- 6
F- 10
S- 6
S- 6
Week- 34 miles
M- 6
T- 0
W- 0
T- 6
F- 10
S- 6
S- 6
Week- 34 miles
Friday, August 10, 2012
10 miles.
Pouring ran at 5AM, so I wimped out and decided to run on the treadmill. Ran the first 3 pretty easy, then ran miles 4-9 at 6:40 pace. Felt pretty good. I've noticed that my weight has been going up, though.
Pouring ran at 5AM, so I wimped out and decided to run on the treadmill. Ran the first 3 pretty easy, then ran miles 4-9 at 6:40 pace. Felt pretty good. I've noticed that my weight has been going up, though.
Thursday, August 9, 2012
6 miles.
Untimed easy run. Still feel a little heavy legged. Looking forward to ramping up the miles.
Untimed easy run. Still feel a little heavy legged. Looking forward to ramping up the miles.
Wednesday, August 8, 2012
0 miles.
Very sore. I think a few days off will help me recover and recharge my battery.
Very sore. I think a few days off will help me recover and recharge my battery.
Tuesday, August 7, 2012
0 Miles.
Lets and joints were very sore the last few days. Probably a good idea to take a day off.
Lets and joints were very sore the last few days. Probably a good idea to take a day off.
Monday, August 6, 2012
6 miles.
Crappy run following yesterday's equally-crappy 12 miles. Dew point of 74 didn't help too much. Was going to run 10, but just didn't have the legs so I ended up doing an untimed easy run.
Crappy run following yesterday's equally-crappy 12 miles. Dew point of 74 didn't help too much. Was going to run 10, but just didn't have the legs so I ended up doing an untimed easy run.
7/4-7/10
Monday: 7 miles (5K race: 17:37 1st place Master)
Tuesday: 9 miles
Wednesday: 10 miles
Thursday: 9 miles
Friday: 9 miles
Saturday: 10.5 miles
Sunday: 10 miles (Almost 90 degrees. Tough!)
Total: 65 miles
Tuesday: 9 miles
Wednesday: 10 miles
Thursday: 9 miles
Friday: 9 miles
Saturday: 10.5 miles
Sunday: 10 miles (Almost 90 degrees. Tough!)
Total: 65 miles
6/27-7/3
Monday: 9 miles
Tuesday: 9 miles
Wednesday: 9 miles
Thursday: 9 miles
Friday: 6 miles
Saturday: 5 miles
Sunday: 4 miles (race tomorrow)
Tuesday: 9 miles
Wednesday: 9 miles
Thursday: 9 miles
Friday: 6 miles
Saturday: 5 miles
Sunday: 4 miles (race tomorrow)
6/20-6/26
Monday: AM: 9 miles PM: 4 miles
Tuesday: AM: 8 miles (8 X 400m) PM: 3 miles
Wednesday: 10 miles. Felt like crap.
Thursday: 7 miles
Friday: 5 miles. Race tomorrow.
Saturday: 8 miles. 5K race in 17:55 (took a wrong turn. Thanks, officer).
Sunday: 7 miles
Total: 61 miles
Tuesday: AM: 8 miles (8 X 400m) PM: 3 miles
Wednesday: 10 miles. Felt like crap.
Thursday: 7 miles
Friday: 5 miles. Race tomorrow.
Saturday: 8 miles. 5K race in 17:55 (took a wrong turn. Thanks, officer).
Sunday: 7 miles
Total: 61 miles
6/13-6/19
Monday: 8 miles
Tuesday: AM: 8 miles
Wednesday: Off (Just needed a day off)
Thursday: AM: 1 mile (bad headache) PM: 7 miles 50:13
Friday: 9 miles (2.4WU, 4 miles race @ 24:08, 2.5CD)
Saturday: 10 miles 1:13
Sunday: Off
Total: 43 miles
Down week
Tuesday: AM: 8 miles
Wednesday: Off (Just needed a day off)
Thursday: AM: 1 mile (bad headache) PM: 7 miles 50:13
Friday: 9 miles (2.4WU, 4 miles race @ 24:08, 2.5CD)
Saturday: 10 miles 1:13
Sunday: Off
Total: 43 miles
Down week
6/6-6/12
Monday: 10 miles
Tuesday: AM: 3 miles PM: 8 miles hard (intervals)
Wednesday: 8 miles easy
Thursday: AM: 5 miles PM: 5 miles
Friday: PM: 5 miles. Race tomorrow night.
Saturday: RACE -- 4 miles in 23:10 Brutally hot evening race
Sunday: 13 miles easy
Total: 64 miles
Tuesday: AM: 3 miles PM: 8 miles hard (intervals)
Wednesday: 8 miles easy
Thursday: AM: 5 miles PM: 5 miles
Friday: PM: 5 miles. Race tomorrow night.
Saturday: RACE -- 4 miles in 23:10 Brutally hot evening race
Sunday: 13 miles easy
Total: 64 miles
5/30-6/5
Monday: 9 miles
Tuesday: 10 miles (7X1K @ 3:25)
Wednesday: 11 miles (progression run)
Thursday: AM: 5 miles PM: 5 miles
Friday: AM: 9 miles PM: 3 miles
Saturday: AM: 3 miles PM: 10 miles hard
Sunday: 10.5 miles
Total: 75.5 miles
Tuesday: 10 miles (7X1K @ 3:25)
Wednesday: 11 miles (progression run)
Thursday: AM: 5 miles PM: 5 miles
Friday: AM: 9 miles PM: 3 miles
Saturday: AM: 3 miles PM: 10 miles hard
Sunday: 10.5 miles
Total: 75.5 miles
5/23/-5/29
Monday: 9 miles
Tuesday: AM: 6 miles PM: 5 miles
Wednesday: AM: 11 miles PM: 3 miles
Thursday: 5 miles
Friday: AM: 7 miles PM: 4 miles
Saturday: 10 miles
Sunday: 13 miles
Total: 73 miles
Tuesday: AM: 6 miles PM: 5 miles
Wednesday: AM: 11 miles PM: 3 miles
Thursday: 5 miles
Friday: AM: 7 miles PM: 4 miles
Saturday: 10 miles
Sunday: 13 miles
Total: 73 miles
No races this weekend, but I got a nice 13 mile run in yesterday. Keeping with the not-too-hard but not-too-easy theme that I'm on now, I did it in a little under 1:30, so about 6:55 a mile. Some of the middle miles were 6:30 pace, which was a little too quick.
This morning I logged 9 miles at 7 min pace, but I was feeling the effects of yesterday and running faster than intended.
I'm really enjoying this training, though. I pretty much run how I feel, and don't have to stress about an interval workouts, etc. The proof is in the pudding, and we'll see how the racing goes this summer.
This morning I logged 9 miles at 7 min pace, but I was feeling the effects of yesterday and running faster than intended.
I'm really enjoying this training, though. I pretty much run how I feel, and don't have to stress about an interval workouts, etc. The proof is in the pudding, and we'll see how the racing goes this summer.
ROCK THE RED!
If you know me at all, you know I love me some Washington Capitals hockey. Tonight commences the first round of the Stanley Cup playoffs, with the Caps are welcoming the hated New York Rangers to town. Hopefully the Caps knock them out of the playoffs like they did two years ago!
Go Caps!
Today marks the first time in 2011 where I've come home from a run drenched in sweat! I'm not sure if that's a good thing or not. But hey, I'm glad I don't have to put on 10 different articles of clothing before heading out (shorts, shirt, running pants, jacket, gloves, hat, 2 pairs of socks, etc)...
Today was 8 miles at easy pace (7:00/mile).
Today was 8 miles at easy pace (7:00/mile).
Ed Whitlock, 80, runs a 3:25 marathon!
Canadian racing legend Ed Whitlock, 80 years young, ran the Rotterdam marathon in 3:25 over the weekend. That's 7:50/mile for 26 miles. Jaw-droppingly impressive!
Ed has an extremely unusual training regimen: He runs 3 hours a day, all of it in a cemetery. He covers a one-third-of-a-mile loop on a paved path. He doesn't count laps, stopping when his watch indicates three hours. He said he will not run the roads because drivers "aim" at him. Besides, Whitlock prefers running in circles. "You don't have to face the wind for very long," he said.
Read more about Ed's latest record here: http://www.torontowaterfrontmarathon.com/blog/2011/04/ed-whitlock-onto-montreal/
I'm going to take a break from interval running for a month or so, maybe longer. I think I pushed it too hard the previous few months and I'm paying for it with tired legs. For the time being, I'm going to run 1 hour a day at a moderate pace (6:45-7:15 per mile), with a weekly long run and a tempo run. I've got a lot of road races coming up this summer, and being fried from running intervals too hard is not conducive to a good season.
So, this morning I did just that: 1 hour at a moderate pace. Riveting to write, riveting to read.
I was on-call over the weekend and only got one call, but that one call came at the 2 mile point of my run Sunday. Yes, I have to carry a phone when I'm on-call. I ran back home, changed, drove to work and spent the next few hours fixing a problem. No, I didn't go back to finish my run. I don't enjoy it THAT much!
So, this morning I did just that: 1 hour at a moderate pace. Riveting to write, riveting to read.
I was on-call over the weekend and only got one call, but that one call came at the 2 mile point of my run Sunday. Yes, I have to carry a phone when I'm on-call. I ran back home, changed, drove to work and spent the next few hours fixing a problem. No, I didn't go back to finish my run. I don't enjoy it THAT much!
Race Results: CRC 5K
At my age I don't win many races, but I managed to snag one today. The CRC 5K is a nice little race put on by some great people at Galilee UMC.
The race itself has a heckuva start: The first quarter mile runs straight up a hill on a very steep grade. I ran neck and neck with Rich V. last year, but he didn't post this year. This time around, I ran the first few minutes with a couple of guys whom I don't know, but they both quickly fell off the pace and I found myself all alone. At the 1 mile marker I turned around and couldn't see anybody, which is a feeling I'm not accustomed to. I ended up chatting with the race director, who was on his bicycle leading the race. Won by about 2 minutes in 17:50. Not a fast time, but for a roller coaster course and running alone I'm satisfied. Plus, it was over 30 seconds faster than I ran it last year.
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