Short, But Did Run

i had 5 miles on my schedule. it was supposed to be 1 easy mile, 3 tempo miles (at 8.24/mile) and another easy mile. i was at work late and really wanted to run so i was debating on swapping today's and tomorrow's runs. tomorrows is supposed to be 4 easy pace mile (about 10 min miles). however, i have a meeting tomorrow night and wasn't sure if i would get a run in and didn't want to be doing speedwork on friday, the day before my long run of the week, if everything goes as planned. so i decided i would cut the 2 easy miles off both ends of this run and just do the tempo part of the run. i started out ok but my legs were tired and i couldn't keep it up. here are the times:

.5= 4.06 158
1.0= 4.24 8.31 173
1.5= 4.42 13.13 174
2.0= 4.34 17.48 173
2.5= 4.31 22.19 173
3.0= 4.42 27.01 174

my pace was just a hair over 9min/mile, that is actually one of my fastest 3 miles in a long time, if not ever. i need to get it down to 18 min and i will be happy.

12

ran 12 miles yesterday, first 6 miles i felt great. last 3 miles were rough. need to eat better and be better fueled i think. very tough week at work last week. still trying to get on schedule and the next 2 months look even busier. i think if i can train this year, i can do it any year. late, tired, getting ready for bed.

Interesting Run

today was an interesting/eventful run. first of all, at about .1 miles i remembered i left my keys on the back bumper of my truck, that was parked at the co-op. so i had to run back, get them and put them in a safer place. that 1/2 mile was right at 1 minute slower than the next three half mile splits. then, around 4.5 miles i saw Jeff running up the hill towards me. we stopped and talked a little, it was a very nice surprise. i knew one day we would have to see each other while we were both running. then, at mile 8 my gps battery went dead. after that i just ran 21.36 minutes to come out pretty close to 10 miles, one way or the other. it was a pretty good run. I cut about 11 minutes off my last 10 mile time, so that is over 1 min per mile faster. i was feeling really strong until the last 1/2 mile. same thing happened last time.

once again i did not get this run in over the weekend, so i had to do it on monday. hopefully i can get on the schedule, it looks like i might just have to switch my long runs to monday, not doing it just yet though.

thought of the day: i was going to quote "Eye of the Tiger" by survivor tonight. i heard this song twice while i was running today, and both times it really gave me a boost. i think if i could hear to start and then about every other mile i could really improve my times. however, i am too tired to remember the exact lyrics i wanted to post and i am too tired to go get the phone to play them. next time you hear the song, think of my and that song exeplifying the attitude i have when i run (i picture elk, turkey, Todd, and Jeff) and i am hunting them :)

Easy Run?

on the smart coach schedule today i had a 5 mile easy run. the only thing was that this easy run was supposed to have a pace of 9:57min/mile. i thought that might be pushing it, especially calling it easy. however, i did it. here are the splits:

1= 9.38
2= 10.10
3= 10.16
4= 9.41
5= 9.51

the second and third miles were pretty tough. the last 2 weren't easy, but the did seem much easier than the 2nd and 3rd.

thought of the day: getting back on track, hopefully i can stay there for a while.

New Schedule?

i had been following my own schedule for a while. i think it was a good schedule, i think it would have been great if it had a little more detail. i had tempo and interval runs scheduled, but at no particular pace. however, i downloaded the running world smart coach app. which is oriented and has training to help me meet a certain pace for a certain distance. so, it tells me the exact pace i need to hit on tempo and interval runs. even though i knew i needed to do these, i wasn't. funny how when i had a goal pace to hit today, i ran much faster and better than i had been. today was a tempo run with a 1 mile warm-up, 3 miles at 8.24 pace and then 1 cool down mile. i do think that my gps went a little crazy on the first half mile. it said i did it in 3.27. i think it was more like 4.45, the same as the following half mile. so i think my overall time was about 1.25 minutes slower than actually reported. we will, however go with the recorded time on the watch, just to make me feel better and give me a goal to reach for.

my overall time (by my watch) was 48.30. the second mile (the first tempo mile) was 8.19, the second was 9.26, and the third was 10.13. for the cool down, i felt like i was running really slow, but had to give it all i had to keep moving. the last mile was over 12 minutes.

pretty good run, i felt like.

thought of the day: keep running, you'll eventually get somewhere.

oops

in my last blog i forgot to blog about today's run. i ran 3 miles of hills in 33.29. a little slower than the last time i ran the same hills. it seemed like i ran a little further going away from the house and then i had to run a little past the driveway as well. usually i finish just at the driveway. not sure if that added to my time or not, but it was pretty close. my chest felt really tight during the first half of the run, then felt a little better. once again, coming up the last really big hill, i had to really fight to keep moving my legs, but when i got to the top of the hill, it felt great. nothing else too significant about this run. planning on 10 tomorrow.

long time no blog

the last part of this week has been a little busy. i got my workouts crammed in on thursday and did friday's workout today, saturday. hopefully i will get todays run in tomorrow and get back on schedule on monday. i took thursday, friday and saturday off to go to a convention in nashville. however, someone else needed today off so i worked. thursday morning i ran 5 miles. my calves were really tight but loosened up. overall i felt pretty good. it was cooler, first run in a while i didn't have to walk for a little, didn't even get a drink during the run. my time wasn't that good, 52.17, the second half of the run was actually 1 minute and 21 seconds faster than the first half.

thursday afternoon i biked about 10 miles in 53.35. i can tell i am getting much stronger on the bike. i may not be getting a whole lot faster, but i can get up the hills without having to gear all the way down. i wish i felt like i was making that much progress in my running.

thought of the day: once again jeff is kicking my butt. i guess when i wrote about picturing todd and jeff running ahead of me to give me motivation, gave jeff some motivation too. i think he thought i wasn't visualizing him far enough ahead of me.

Not what I Expected

i headed out to run 12 miles yesterday (i was running my long run on monday, since once again, i was not able to get the long run done during the weekend). i thought this would be a tough run, but thought i would be able to get it done since i was able to get the 10 miles in last week, and it was much hotter then. it didn't happen. i finished 9, i think i really could have done more, but i just wasn't feeling good. i didn't really feel good all day, i felt dehydrated and just a little off all day. i was coming up to a spot at the 9 mile marker where emily could pick me up, so i just called her. i am going to go back a little on my mileage, just because i have been walking a little to get my mileage in and last year i never had to walk. i think i will still be in good shape for my marathon schedule.

i am not going to post splits, but will post a few splits so you can see how the run went

1 mile: 10.08
4.5 miles: 48.38
9 miles: 113.26

that was it. felt horrible when i got home. once again i was burning up and just wanted to sleep. time to step back and slow down so i can be better productive (yes, not more but better productive).

Another Hot 5

it was another hot day. when i got in the truck leaving work, my thermometer said 104, the hottest i have seen it this year that late in the day. by the time i got home it had come down to 96, i think by the time i started the run it was around 94, at the end of the run it was 92. i felt really good right up until 2.5 miles, then i had to walk and drink a little. i walked a little again at 3.5 miles. the funny thing is, i finished the first half and the last half in the same time to the second, even with walking twice after the half-way point. i did have to fight a dog off to start with and then finishing, probably added a few seconds to the run, pretty annoying.

i am again to tired to put my splits in, nothing special. hope to get in bed early tonight, i was up late last night revising my running schedule and being on call.

Rough 10

i wanted to run 12 miles yesterday, however, by the time i ran some errands and got home and dressed and drove to the starting spot, i was a little behind schedule. i did start off a little faster than i expected and felt really good. however, by the end i wasn't running so fresh. about 6 miles into the run i turned a curve and started running right into the direct sunlight. after that, i wasn't the same. i ran up the 7 mile ferry hill a little better than i expected, especially since it was around mile 7-7.5. i haven't blogged about this run yet since the internet here at the house is hit or miss. too late tonight to post splits, etc. just wanted to get this run on here, since jeff has already posted his 10 miler :). he did beat me by 4 minutes. i think he was running around the same time i was, i was running in his territory but i never saw him. the last mile of this run was all i could do to keep running. i did have some gatorade with me and drank most of it. when i got home i did not feel good, i was hot all night long.

got to hit it again tomorrow to stay on track.