Easy 4 today.
Distance: 4.12
Time: 34:09
Pace: 8:17
Legs felt fairly good after yesterday's hard 10K.
8:35, 8:22, 8:20, and 7:58 splits.
Pushed a bit at the end but it was downhill.
Not really recovery pace like I maybe should have but I felt good and didn't strain. Will have to reassess tomorrow.
Thursday, September 26, 2019
Wednesday, September 25, 2019
Wednesday Workout - new 10K Achievement
Last night included a giant loaded bacon cheese burger from 5-Guys, Cajun fries, and a crappy night sleep.
I exited the house at ~6am. The sun wasn't up yet and it was mildly raining... just a sprinkling but enough to be a nuisance.
Starting the run, I didn't feel great overall but my legs felt okay so I decided I'd hit a workout level run. My initial thoughts were a 7 miler at a sub 8 minute pace. I hit the first mile at 7:54 pace and felt ok. Now that I was warmed up I picked up the pace a bit to tackle the hills and completed the 2nd mile at 7:18 pace... At this point, I would have kept going straight for another mile if I was doing my typical 7 mile loop but the rain was dampening my spirit (and shoes) so instead I turned left and headed down the road for my typical 4&5 mile loop. At the turn off for my 4 mile loop I turned again and headed back towards town figuring I'd get in the rest of my mileage in town so I'd have more flexibility to cut the run short if the rain got to be too much... Also at this point I was thinking Tempo run. I completed the 3rd mile in 6:57. Then pushed on through the 4th mile at 7:00 pace. After the two 7 minute miles I was starting to hurt a bit more than I'd planned for this run so I eased the pace a bit while deciding I'd continue on for 2.2 more miles and try to set a new 10K PR. After easing up I hit the 5th mile at 7:13 pace and then backed it down a bit more on the last mile for 7:25 pace which felt pretty good at this point. However, I was tiring so I kept full focus on maintaining good form and mechanics. I pushed through for another .25 to hit the full 10K.
Final stats:
6.25 Miles
45:33
7:17 pace
New achievement:
Fastest 10K reduced by 2 minutes and 34 seconds to 45:12.
I exited the house at ~6am. The sun wasn't up yet and it was mildly raining... just a sprinkling but enough to be a nuisance.
Starting the run, I didn't feel great overall but my legs felt okay so I decided I'd hit a workout level run. My initial thoughts were a 7 miler at a sub 8 minute pace. I hit the first mile at 7:54 pace and felt ok. Now that I was warmed up I picked up the pace a bit to tackle the hills and completed the 2nd mile at 7:18 pace... At this point, I would have kept going straight for another mile if I was doing my typical 7 mile loop but the rain was dampening my spirit (and shoes) so instead I turned left and headed down the road for my typical 4&5 mile loop. At the turn off for my 4 mile loop I turned again and headed back towards town figuring I'd get in the rest of my mileage in town so I'd have more flexibility to cut the run short if the rain got to be too much... Also at this point I was thinking Tempo run. I completed the 3rd mile in 6:57. Then pushed on through the 4th mile at 7:00 pace. After the two 7 minute miles I was starting to hurt a bit more than I'd planned for this run so I eased the pace a bit while deciding I'd continue on for 2.2 more miles and try to set a new 10K PR. After easing up I hit the 5th mile at 7:13 pace and then backed it down a bit more on the last mile for 7:25 pace which felt pretty good at this point. However, I was tiring so I kept full focus on maintaining good form and mechanics. I pushed through for another .25 to hit the full 10K.
Final stats:
6.25 Miles
45:33
7:17 pace
New achievement:
Fastest 10K reduced by 2 minutes and 34 seconds to 45:12.
Tuesday, September 24, 2019
Nothing special Tuesday
Easy run today:
5.05 miles
41:48
8:16 pace
Splits
1. 8:40
2. 8:26
3. 8:21
4. 8:07
5. 7:53
Temperature of 57 when I left the house definitely helped as I left the house for an easy 5 miler. The sun was just starting to crest over the horizon as I hit the road. Running by feel, I really just tried to enjoy the run. Each mile, the pace steadily crept faster but my HR stayed in the low 140s. Ended the run a bit faster but the breathing never labored... nothing special today, but I'm really enjoying the feel of my fitness building as I put in the miles.
Aches and pains: Felt a twinge in my right thigh and a tweak in my left Achilles during a short segment at about the midpoint of the run but didn't seem to have lasting effects. Also, I've noticed a mild bit of achy knee pain/stiffness lately... This is the first time I've ever had any pain related to the knees themselves... probably just part of getting older but hopefully nothing that will be long term.
5.05 miles
41:48
8:16 pace
Splits
1. 8:40
2. 8:26
3. 8:21
4. 8:07
5. 7:53
Temperature of 57 when I left the house definitely helped as I left the house for an easy 5 miler. The sun was just starting to crest over the horizon as I hit the road. Running by feel, I really just tried to enjoy the run. Each mile, the pace steadily crept faster but my HR stayed in the low 140s. Ended the run a bit faster but the breathing never labored... nothing special today, but I'm really enjoying the feel of my fitness building as I put in the miles.
Aches and pains: Felt a twinge in my right thigh and a tweak in my left Achilles during a short segment at about the midpoint of the run but didn't seem to have lasting effects. Also, I've noticed a mild bit of achy knee pain/stiffness lately... This is the first time I've ever had any pain related to the knees themselves... probably just part of getting older but hopefully nothing that will be long term.
Monday, September 23, 2019
Going with the flow - plus a new achievement
The world conspired to limit my mileage last week. Thunderstorms and a visit from my parents limited last Sunday's run to 4 miles. Then a last minute trip to Florida limited Friday's run to 2.0 miles...
…2 miles barefoot up and down the beach. Pensacola beach was fine white sand which made if very difficult to run on. I did a 10 min mile down the beach and then turned and ran back into the wind at a 12 minute mile. I finished with large blisters on my big toes and a couple smaller ones on some of my other toes. The amount of effort it took to run those miles in what was practically quicksand was surprising. I got just about no rebound off each step so had to use my full muscle force to propel each step. I am pretty confident that running on the beach once a week would make you incredibly strong and damn near injury immune (assuming you didn't get injured from the initial efforts of running on the beach as the muscles built).
With the blisters I was worried I'd really screwed myself up. But I popped them Friday night after I got back home from the trip and by Saturday I was walking okay. And by Sunday I was ready to run.
Finished the week with 19.28 miles (plus some really easy running with Maya).
Then hit the road strong on Sunday for an easy long run.
11.04 miles
1:32:12
8:21 min/mile
Got on the road early to avoid projected thunderstorms. Tried to start at an easy pace and landed at 8:23 for the first mile. Gravitated between 8:20 and 8:35 for the first 8 miles (averaging 8:28 pace). Then finished with a 8:04, 8:09, 7:53 last 3 miles (8:02 pace). Felt a bit off the first 5 miles. My right hip/back/groin were a bit tight... potentially from the beach running/blisters. I just kept focusing on keeping good form and eventually everything loosened up and I felt better and have been feeling better since.
New distance and duration achievement!
Tuesday, September 17, 2019
I am awesome!
Decided to try to break out of my funk with 5K hard.
Went out fast but controlled and steadily picked up the pace over the first mile. Felt great the first 800 but felt some strain as I finished up the 2nd 1/2. Mile 1 split 6:54.
Pushed though the 2nd mile. Was starting to hurt but kept running strong. Mile 2 split 6:39
Stomach was getting queasy the 3rd mile. I started to lose my form a bit but pushed through and stayed focused, hitting the Mile 3 split in 6:39.
Final stats:
3.11 miles
21:07
6:46 pace
Ended with a 1.5 mile cooldown.
Stomach cramps are killing me now as I write this. Hoping it settles down soon.
Went out fast but controlled and steadily picked up the pace over the first mile. Felt great the first 800 but felt some strain as I finished up the 2nd 1/2. Mile 1 split 6:54.
Pushed though the 2nd mile. Was starting to hurt but kept running strong. Mile 2 split 6:39
Stomach was getting queasy the 3rd mile. I started to lose my form a bit but pushed through and stayed focused, hitting the Mile 3 split in 6:39.
Final stats:
3.11 miles
21:07
6:46 pace
Ended with a 1.5 mile cooldown.
Stomach cramps are killing me now as I write this. Hoping it settles down soon.
Monday, September 16, 2019
I stink
Thunderstorms yesterday crushed my chances for a long run. I settled for 4 miles on the treadmill at ~8:00 pace instead. Now I'm in a funk.
Woke up tired this morning and skipped out on my bike workout and just went for a walk instead. Probably time for a step back week anyway. My knees have started to bug me a bit the last couple days. Just a little niggle on the inside of the leg/knee area.
Here's hoping I shake the funk and get back in the groove.
Woke up tired this morning and skipped out on my bike workout and just went for a walk instead. Probably time for a step back week anyway. My knees have started to bug me a bit the last couple days. Just a little niggle on the inside of the leg/knee area.
Here's hoping I shake the funk and get back in the groove.
Friday, September 13, 2019
30 Mile Week
4.33 mile recovery run yesterday at 8:45 pace. Started out slow but loosened up and felt okay.
4.83 miles today at a medium pace.
38:00
7:52 miles
Splits: 8:21, 8:00, 7:46, 7:47... Then ran down to the park and did some farlek/stride intervals to squeeze in that last .83 miles.
My legs were pretty fatigued getting out of bed this morning. I had a super restless night and couldn't really sleep comfortably due to a case of the "jimmy" legs. However, seemed like once I warmed up and stretched out I settled into that same 7:46-7:50 I was hitting on Wednesday.
Today's run pushed the weekly mileage to 30.33... first time over 30 since I turned 40.
53.6 miles for the month and well on my way towards my first 100 mile month.
4.83 miles today at a medium pace.
38:00
7:52 miles
Splits: 8:21, 8:00, 7:46, 7:47... Then ran down to the park and did some farlek/stride intervals to squeeze in that last .83 miles.
My legs were pretty fatigued getting out of bed this morning. I had a super restless night and couldn't really sleep comfortably due to a case of the "jimmy" legs. However, seemed like once I warmed up and stretched out I settled into that same 7:46-7:50 I was hitting on Wednesday.
Today's run pushed the weekly mileage to 30.33... first time over 30 since I turned 40.
53.6 miles for the month and well on my way towards my first 100 mile month.
Wednesday, September 11, 2019
Workout Wednesday (Steady State Seven)
In my recent efforts to build mileage I've added a medium long run (currently 7 miles) into my mid week training the last 2 weeks. This has been taking the place of the shorter more intense workouts I was attempting during 5K specific training.
Since this is a workout day I've been picking up the pace a bit and executing it as a steady state run... meaning sustained effort at an easy-medium pace.
THIS WEEK LAST WEEK
7.05 miles 7.02 miles
54:18 54:31
7:42 pace 7:45 pace
First 4 miles (7:50 pace) First 4 miles (8:01 pace)
Last 3 miles (7:33 pace) Last 3 miles (7:23 pace)
Since this is a workout day I've been picking up the pace a bit and executing it as a steady state run... meaning sustained effort at an easy-medium pace.
THIS WEEK LAST WEEK
7.05 miles 7.02 miles
54:18 54:31
7:42 pace 7:45 pace
First 4 miles (7:50 pace) First 4 miles (8:01 pace)
Last 3 miles (7:33 pace) Last 3 miles (7:23 pace)
Started faster this week but ended a little bit slower... overall more steady state. It was also 12 degrees cooler last week so the heat had some marginal effects on my perceived effort and overall comfort level.
First mile was 8:02. 2nd mile (hills) was 7:48. 3rd mile 7:41. 4th mile 7:48. 5th mile 7:49. 6th mile 7:37. 7th mile 7:12 (vs 6:51 last week).
Overall a good run. I didn't finish the run feeling quite as good as I did last week but I ran faster, paced better, and maintained an easy-medium sustained effort.
__________________________________________________________________________
Also effecting my comfort level... serious nipple chafing. SO MUCH BLOOD!
Tuesday, September 10, 2019
I ran slow!
5 mile at easy/recovery pace today.
I made a concerted effort to go out easy and hit the first mile at 8:56 pace. 8:46, 8:42, 8:35, 8:19 for the last 4. Last mile was probably to fast but it was down hill.
Funny enough, running that slow did not feel easy exactly. My legs were kind of stiff and I didn't really hit a good rhythm til the end of the run. It actually took concentration and effort to keep it slow.
However, I think the run served its purpose and the mental effort of controlling a new pace probably has some benefit as well.
I made a concerted effort to go out easy and hit the first mile at 8:56 pace. 8:46, 8:42, 8:35, 8:19 for the last 4. Last mile was probably to fast but it was down hill.
Funny enough, running that slow did not feel easy exactly. My legs were kind of stiff and I didn't really hit a good rhythm til the end of the run. It actually took concentration and effort to keep it slow.
However, I think the run served its purpose and the mental effort of controlling a new pace probably has some benefit as well.
Monday, September 9, 2019
Rest of the Week recap
Thursday: Traveled to Chicago and stayed overnight on Thursday, which turned Thursday into a rest day.
Friday: Woke up early on Thursday to travel and didn't get a ton of sleep Thursday night but still got on the hotel treadmill Friday morning and accomplished 4 miles starting at 7 mph and working up to 8.3... treadmill is still a real struggle. I didn't have a TV to watch so kept staring at the clock and mileage counter display as they slowly clicked away.
Saturday: Finished the week with 4 runs and total mileage of 23.27
Sunday: Long Run
9.07 miles
1:13:23
8:05 Pace
8:20, 8:07, 8:16, 8:23 for the first 4 miles. Then started to settle in. 8:08, 8:10, 8:04, 7:55, for the next 4 miles. Finished with a 7:35 for the last mile. Felt really great the last mile and hit a full sprint to the finish. Felt pretty tired after the run but wound up jogging about a mile in the afternoon during the twins trial XC practice and felt much better after.
Monday: X-Training... 50 minutes on the bike for 504 calories.
Friday: Woke up early on Thursday to travel and didn't get a ton of sleep Thursday night but still got on the hotel treadmill Friday morning and accomplished 4 miles starting at 7 mph and working up to 8.3... treadmill is still a real struggle. I didn't have a TV to watch so kept staring at the clock and mileage counter display as they slowly clicked away.
Saturday: Finished the week with 4 runs and total mileage of 23.27
Sunday: Long Run
9.07 miles
1:13:23
8:05 Pace
8:20, 8:07, 8:16, 8:23 for the first 4 miles. Then started to settle in. 8:08, 8:10, 8:04, 7:55, for the next 4 miles. Finished with a 7:35 for the last mile. Felt really great the last mile and hit a full sprint to the finish. Felt pretty tired after the run but wound up jogging about a mile in the afternoon during the twins trial XC practice and felt much better after.
Monday: X-Training... 50 minutes on the bike for 504 calories.
Wednesday, September 4, 2019
Building mileage
Last week I hit 25 miles for the second week in a row. Mileage is building while still hitting some quality workouts and I can perceive and measure tangible improvements to my overall fitness. I hit 50 BPM for my resting HR on my Fitbit for the second time this week... This number has creeped down consistently during the beginning of the year where I was averaging in the 58-60 BPM range.
Overall I feel pretty good. Tight calves is an issue along with mild soreness in the surrounding tendons... been trying to stretch and foam roll. Shins still have sensitivity but don't seem to be getting worse... left is slightly worse than the right... more tender to the touch but not really noticeable during running or day to day activities. Seem to be recovering more quickly as I build fitness.
Sunday I ran 8.16 miles at ~8:25 pace. Run was pretty much unremarkable except for the fact my GPS started out way out of whack and logged a 6 minute mile. There was heavy cloud cover so I think that was to blame. I wound up correcting the mileage at the end form 8.50 to 8.16 but all my pace data got fucked. Overall a good run.
Monday I did 1 hour on the bike at 11.45 Cal/Minute. Relatively hard workout.
Tuesday I ran 4.09 at 8:29 pace. This was supposed to be an "easy" run but my legs were tired and I overall didn't feel that good. I didn't use my inhaler and I'm still wondering how much difference that makes. I pushed through it and my HR stayed in the low 140 range but it still felt like a tough run.
Today, I got up early, hit the foam roller, used my inhaler, and left the house feeling pretty great. The air was cool and the sun was just rising at 6 A.M as I started out on my 7 mile run. Hit the first mile at 8:04, 2nd mile with the rolling up hills I hit at 8:05. Was starting to struggle a bit after the 2 mile mark but as I got past the major hills and onto the flat I started to find my rhythm. Hit the 3rd mile at 8:00 and the 4th at 7:57. The 4 mile marks the turning point when I start running towards town which provides a mental boost; shaved 11 seconds off the pace and hit the 5th mile in 7:46. With two miles left I started picking up the pace; shaved another 15 seconds to hit a 7:31. Final mile I started to push... the first 1/3 of the mile I was cookin' and felt great doing it... then I started to feel not as great and really needed to bear down. Kept pushing and hit the final mile in 6:51. Finished the run and hit a runner's high... jogged a cooldown and my legs still felt peppy.
Final stats:
7.02 miles
54:31
7:45 pace
First 4 Miles (8:01 pace)
Last 3 miles (7:23 pace)
Overall I feel pretty good. Tight calves is an issue along with mild soreness in the surrounding tendons... been trying to stretch and foam roll. Shins still have sensitivity but don't seem to be getting worse... left is slightly worse than the right... more tender to the touch but not really noticeable during running or day to day activities. Seem to be recovering more quickly as I build fitness.
Sunday I ran 8.16 miles at ~8:25 pace. Run was pretty much unremarkable except for the fact my GPS started out way out of whack and logged a 6 minute mile. There was heavy cloud cover so I think that was to blame. I wound up correcting the mileage at the end form 8.50 to 8.16 but all my pace data got fucked. Overall a good run.
Monday I did 1 hour on the bike at 11.45 Cal/Minute. Relatively hard workout.
Tuesday I ran 4.09 at 8:29 pace. This was supposed to be an "easy" run but my legs were tired and I overall didn't feel that good. I didn't use my inhaler and I'm still wondering how much difference that makes. I pushed through it and my HR stayed in the low 140 range but it still felt like a tough run.
Today, I got up early, hit the foam roller, used my inhaler, and left the house feeling pretty great. The air was cool and the sun was just rising at 6 A.M as I started out on my 7 mile run. Hit the first mile at 8:04, 2nd mile with the rolling up hills I hit at 8:05. Was starting to struggle a bit after the 2 mile mark but as I got past the major hills and onto the flat I started to find my rhythm. Hit the 3rd mile at 8:00 and the 4th at 7:57. The 4 mile marks the turning point when I start running towards town which provides a mental boost; shaved 11 seconds off the pace and hit the 5th mile in 7:46. With two miles left I started picking up the pace; shaved another 15 seconds to hit a 7:31. Final mile I started to push... the first 1/3 of the mile I was cookin' and felt great doing it... then I started to feel not as great and really needed to bear down. Kept pushing and hit the final mile in 6:51. Finished the run and hit a runner's high... jogged a cooldown and my legs still felt peppy.
Final stats:
7.02 miles
54:31
7:45 pace
First 4 Miles (8:01 pace)
Last 3 miles (7:23 pace)
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