i am not sure what happened on this run. i was planning on 14 but at 7pm still had 4 miles to go and without my headlamp i didn't want to be running in complete dark for the last mile. it was just starting to get dark as i finished. i did start this run out slower because of last week. i wanted to be around 10:30min/mile. however, i had a hard time running much faster than an 11min/mile pace. i wasn't too worried, i figured as long as i wasn't going too fast i would be ok. but, the run seemed to take forever. i did finish stronger and feeling much better than last week, although i wouldn't call it feeling good. i was able to come home get a shower and eat without falling asleep. here are the splits (at 1 mile instead of 1/2 mile):
1= 10.34
2= 21.06
3= 31.56
4= 42.49
5= 53.28
6= 65.03
7= 76.16
8= 86.58
9= 98.38
10= 109.27
11= 120.46
12= 132.04
13= 143.55
i did take walk/drink/refueling breaks at 5 miles, 10 miles and a short one at 12 miles. so, i ran just about all the way. i think J was right, not getting all of my mileage in has hurt me a little, even though, this run was about the same pace as my 13 mile runs last year, i just don't feel as strong and don't have quite the endurance.
too tired for any thoughts tonight.
Sunday, September 11, 2011
Friday, September 9, 2011
3 Runs this Week Already?!?
yes, that is right. i have ran 3 times this week already. if i can get my run in this weekend i will have completed a full week! first time that will have happened in a while. today's (or mostly tonight's) run was weird. J tried to hurt me by telling me i needed to run at a 7:57 pace (what he ran yesterday). i knew that was out of the question. for one, that was not what was on my schedule and 2, that is not in my abilities right now (if i could even get close i might have tried). so, i decided to do my scheduled run, 5 miles, at the scheduled pace, 9:55. i started out a little fast and a little tight. i gradually slowed myself down. however, after it got dark i couldn't read my watch and somehow i sped up, but it didn't really feel like i sped up, i thought i was still getting slower. so my pace was actually 9:34. my last 3 half miles were 4:34, 4:38, 4:34. i didn't mean to run that fast since i was planning on a longer run tomorrow, but it happened.
my heart rate stayed pretty low, even though this was one of my fastest paces in a while. i don't think i will be able to run tomorrow like i wanted, it is Emily's birthday and when i told her i was planning on a long run tomorrow she said it would take me too long and then i would be laid out the rest of the day. so i may postpone it until sunday, which scares me a little.
thought of the day: "In this age, which believes that there is a short cut to everything, the greatest lesson to be learned is that the most difficult way is, in the long run, the easiest," Henry Miller. i was thinking about running an alternate route this weekend for my long run, since the hills right around the half-way point seem to have really tired and slowed me down the last 2 long runs. then, during my run tonight, i was going up a hill when i thought "this hill always gives my problems. i actually told J that about this particular hill on monday. i thought to myself tonight, i should say this hill always makes me stronger, every time i run it. with that mindset, i would always want to run it and enjoy it, because i am getting a great benefit from the hill. so getting stronger on this hill now, will only help me when i have to run other hills. i wish i could go run it right now, how often do we get to do things that makes us stronger and better?
my heart rate stayed pretty low, even though this was one of my fastest paces in a while. i don't think i will be able to run tomorrow like i wanted, it is Emily's birthday and when i told her i was planning on a long run tomorrow she said it would take me too long and then i would be laid out the rest of the day. so i may postpone it until sunday, which scares me a little.
thought of the day: "In this age, which believes that there is a short cut to everything, the greatest lesson to be learned is that the most difficult way is, in the long run, the easiest," Henry Miller. i was thinking about running an alternate route this weekend for my long run, since the hills right around the half-way point seem to have really tired and slowed me down the last 2 long runs. then, during my run tonight, i was going up a hill when i thought "this hill always gives my problems. i actually told J that about this particular hill on monday. i thought to myself tonight, i should say this hill always makes me stronger, every time i run it. with that mindset, i would always want to run it and enjoy it, because i am getting a great benefit from the hill. so getting stronger on this hill now, will only help me when i have to run other hills. i wish i could go run it right now, how often do we get to do things that makes us stronger and better?
Wednesday, September 7, 2011
2 Days This Week Already
this is the second day this week i have ran! 2 more i will feel a little better about things. this was a scheduled easy run and was supposed to be at a 9.54 pace. i finished 6 miles in 59.54, just over my goal pace at 9.59min/mile. this run was pretty uneventful, other than the first tenth of a mile i thought my quads were going to explode going down the first hill, i thought that was a bad sign. i gradually loosened up and around 3 miles, i felt really good.
it is nearly midnight and i have to get to bed, that is all for now.
it is nearly midnight and i have to get to bed, that is all for now.
Tuesday, September 6, 2011
Not as Bad as I Thought
I ran 12 miles with J yesterday. There were many things not in my favor: 1. i haven't been getting many mid week runs in 2. I forgot my gatorade, not that is was hot, but i feel like the sugar gives me a boost, and without the drink i couldn't wash down my sports beans 3. it was cold (that is supposed to make it easier, maybe the cold winds hurt more than anything) 4. i started at a comfortable pace but it was way too fast. i did learn some valuable lessons today, more on that later.
so J and i met up and he let me lead for the first part. I was really comfortable with my pace at the beginning, but knew it was too fast to last, but i was hoping i would just slow down at the end, not give out. i was feeling pretty good at 6 miles, the halfway point. up until that point i was right at 50 seconds faster than last weeks 12 mile run. at 6 miles i had slowed to 30 seconds faster. at 9 miles i was 25 seconds slower than last week. at mile 10.5 i fizzled out and had to begin walking a good bit. i finished at 2:09.45. i didn't feel very good about this run because i had to walk some and actually finished 8 seconds slower than last week. i really ran out of energy. i was hoping, since this was my second run of 12 miles, i would finish stronger. other than one 1/2 mile split i would have beat last weeks time. however, i just looked over my times for last year (didn't run any 12 mile runs) and at the 10 mile mark this week i was anywhere from 2-15 minutes faster than my 10 milers last year. however, i never had a hard time finishing the longer runs last year, but hey, i still have 3 more months to go. and to cut 15 minutes off of 10 miles is pretty good. i will say having J behind me did push me a little.
i am 40 miles behind last year's mileage right now. if i could complete two good weeks i would be right at the same mileage. if i do a 6, 5 and 12 miler (what i have planned for this week) i will be 22 miles behind last year. so, i am not too worried just yet, just have to start making it a point to get the runs in, as it is getting dark much earlier and i won't have as much light to run in. so, here comes running in the dark again. i did it last year, guess i can do it again, it is just another obstacle i will have to get over. i have thought about running 3 easy miles on my off days, just to get some easy mileage in. easy to say, when i can't even get my regular mileage in :)
thoughts of the day: lessons learned (and one relearned) from a 12 mile run: 1)go back and get my drink no matter how cool it is outside and no matter how tough i think i am. 2) at least suck on some sports beans or blocks if i don't have a drink. even though i had eaten lots of good carbs the few days before the run, i still needed some in run energy. 2)start slower. i learned this last year. however, i think i took this to the extreme last year and never got much faster, i did finish all but my 20 mile run. while they weren't all easy to finish, i never had to walk much, even on the 18 miler. it is hard for me to tell where the meeting point is, but from this run i think that 1-2 mid week runs should be about gaining speed and longer runs for endurance (duh, just like my new training plans says). but i fight with the question, if i am doing speedwork during the week, how much can i speed up and still finish comfortably on the long run? i guess i have 3 months to figure that out. i think the clarksville 1/2 marathon will help me answer that a little better. J said he planned on tapering for the clarksville 1/2. i just looked at my plan and the saturday before the 1/2 is a 20 mile run that goes into a week with four 6 mile runs, a rest week. so maybe that won't be so bad. in my training plan, for the next 3 months, i have three 16 mile runs, one 18 mile run, and three 20 mile runs on the weekends, along with some shorter runs during rest weeks and tapering. i am not sure what i am doing this week, i am behind schedule, i guess we will see how the week goes.
p.s. i didn't hear either "Rocky" song during the run the other day. a little "Eye of the Tiger" might have given me the push i needed. and once again, J got so far ahead of me i quit trying. :)
so J and i met up and he let me lead for the first part. I was really comfortable with my pace at the beginning, but knew it was too fast to last, but i was hoping i would just slow down at the end, not give out. i was feeling pretty good at 6 miles, the halfway point. up until that point i was right at 50 seconds faster than last weeks 12 mile run. at 6 miles i had slowed to 30 seconds faster. at 9 miles i was 25 seconds slower than last week. at mile 10.5 i fizzled out and had to begin walking a good bit. i finished at 2:09.45. i didn't feel very good about this run because i had to walk some and actually finished 8 seconds slower than last week. i really ran out of energy. i was hoping, since this was my second run of 12 miles, i would finish stronger. other than one 1/2 mile split i would have beat last weeks time. however, i just looked over my times for last year (didn't run any 12 mile runs) and at the 10 mile mark this week i was anywhere from 2-15 minutes faster than my 10 milers last year. however, i never had a hard time finishing the longer runs last year, but hey, i still have 3 more months to go. and to cut 15 minutes off of 10 miles is pretty good. i will say having J behind me did push me a little.
i am 40 miles behind last year's mileage right now. if i could complete two good weeks i would be right at the same mileage. if i do a 6, 5 and 12 miler (what i have planned for this week) i will be 22 miles behind last year. so, i am not too worried just yet, just have to start making it a point to get the runs in, as it is getting dark much earlier and i won't have as much light to run in. so, here comes running in the dark again. i did it last year, guess i can do it again, it is just another obstacle i will have to get over. i have thought about running 3 easy miles on my off days, just to get some easy mileage in. easy to say, when i can't even get my regular mileage in :)
thoughts of the day: lessons learned (and one relearned) from a 12 mile run: 1)go back and get my drink no matter how cool it is outside and no matter how tough i think i am. 2) at least suck on some sports beans or blocks if i don't have a drink. even though i had eaten lots of good carbs the few days before the run, i still needed some in run energy. 2)start slower. i learned this last year. however, i think i took this to the extreme last year and never got much faster, i did finish all but my 20 mile run. while they weren't all easy to finish, i never had to walk much, even on the 18 miler. it is hard for me to tell where the meeting point is, but from this run i think that 1-2 mid week runs should be about gaining speed and longer runs for endurance (duh, just like my new training plans says). but i fight with the question, if i am doing speedwork during the week, how much can i speed up and still finish comfortably on the long run? i guess i have 3 months to figure that out. i think the clarksville 1/2 marathon will help me answer that a little better. J said he planned on tapering for the clarksville 1/2. i just looked at my plan and the saturday before the 1/2 is a 20 mile run that goes into a week with four 6 mile runs, a rest week. so maybe that won't be so bad. in my training plan, for the next 3 months, i have three 16 mile runs, one 18 mile run, and three 20 mile runs on the weekends, along with some shorter runs during rest weeks and tapering. i am not sure what i am doing this week, i am behind schedule, i guess we will see how the week goes.
p.s. i didn't hear either "Rocky" song during the run the other day. a little "Eye of the Tiger" might have given me the push i needed. and once again, J got so far ahead of me i quit trying. :)
Wednesday, August 31, 2011
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.
.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.
Monday, August 29, 2011
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.
Monday, August 22, 2011
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 :)
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 :)
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