Happy Birthday to My Lovely Wife! We ran 13.11 miles at Ocean Isle beach this morning as sorta a celebration (okay, running 13 miles as a birthday celebration may not be the 'standard' celebration, but this *is* a running blog you know). We are preparing for the SunTrust National Marathon in a week and two days. We wanted to run the full distance (but at a slower pace). Our goal was to run a mile, then walk for a minute. We did that for the first 11 miles, but then increased the amount of walking (no need to to get injured before the race!).
Boy, was it Windy! There were times that the wind was full on our faces, and it felt like we were standing still. Then, when we turned around, we wouldn't need to push off very much but we were still a sub 10:00 pace almost totally due to the wind.
Overall, we were happy with the run. I'm glad I got extended time on my feet (2:35 hours) and My Lovely Wife was glad to get the full distance in before the race.
Thursday, March 20, 2008
Wednesday, March 19, 2008
Ahhh... the beach
Knowing that it is raining very heavily back home, it makes it a little easier to run at the beach. It doesn't hurt that it's 66 degrees a little overcast.
Ran an easy 4 today (4.32 to be exact). My pace is little mis-leading though (8:32). I was exhausted at the end of the run. Plus, the course is pretty much entirely flat (according to the USATF map site, there is a total climb of 61 feet and total elevation change of 116 feet) -- yes, very flat. I believe my exhaustion has to do with the fact that my family and I were in the car from 8 am or so until about 3:30 pm (with some stops for food, etc.). Plus, when we are on trips, my nutrition pretty much goes out the window -- McDonald's and cookies aren't a basic 4 food group sort of meal. Regardless, I wanted to run to a) get some mileage in; b) get ready for My Lovely Wife's and I 13 miler tomorrow; and c) because we are at the beach!
I'm a little worried about the weather actually -- I've been used to colder temps (although getting warmer). Not sure about how my body will react to 60+ degrees for a long, slow run. We will have nutrition with us (PB sandwiches) and of course, lots of water. We'll see though.
Ran an easy 4 today (4.32 to be exact). My pace is little mis-leading though (8:32). I was exhausted at the end of the run. Plus, the course is pretty much entirely flat (according to the USATF map site, there is a total climb of 61 feet and total elevation change of 116 feet) -- yes, very flat. I believe my exhaustion has to do with the fact that my family and I were in the car from 8 am or so until about 3:30 pm (with some stops for food, etc.). Plus, when we are on trips, my nutrition pretty much goes out the window -- McDonald's and cookies aren't a basic 4 food group sort of meal. Regardless, I wanted to run to a) get some mileage in; b) get ready for My Lovely Wife's and I 13 miler tomorrow; and c) because we are at the beach!
I'm a little worried about the weather actually -- I've been used to colder temps (although getting warmer). Not sure about how my body will react to 60+ degrees for a long, slow run. We will have nutrition with us (PB sandwiches) and of course, lots of water. We'll see though.
Tuesday, March 18, 2008
Sluggy Slug
When our kids were much younger, we had a book called Sluggy Slug (see Amazon review here). This book was about, well, as sluggy slug, who just won't go, no matter what. I felt like a sluggy slug today.
My intent was to do a HR run (what is an HR run? click here). Well, I did an HR run (33 minutes, 6.78 miles), but boy, was I sluggish! I couldn't run fast at all. My legs were heavy throughout, and my left heel was a little painful for the first two miles as well. If I had the time this morning, I would have extended my run to 70 or 80 minutes, but after my run, I'm glad I didn't. I'm not sure how I would have felt to run longer today!
My intent was to do a HR run (what is an HR run? click here). Well, I did an HR run (33 minutes, 6.78 miles), but boy, was I sluggish! I couldn't run fast at all. My legs were heavy throughout, and my left heel was a little painful for the first two miles as well. If I had the time this morning, I would have extended my run to 70 or 80 minutes, but after my run, I'm glad I didn't. I'm not sure how I would have felt to run longer today!
Monday, March 17, 2008
Good Morning
Good morning. Weekend was good (ran 16 on Saturday with no ill effects on Sunday). Ran 8 this morning, half expecting it to be a recovery run, but ended up running quite well. Mile 1 was sorta a warmup (Winter is coming back -- this morning was 29 degrees at the start), Mile 2 was slow as I had to wait at a traffic light (due to starting at 7am versus 6am). However, Miles 3-8 were all under 8:30, with Mile 8 at an 8:06. I'm quite happy with my run today. I ran 8.05 at 8:31.
My left heel hurts a bit. It started hurting a couple weeks ago, but perhaps due to increasing my mileage as well as speeding up has aggravated it a bit. I need to research what the issue is. I know that flexing my foot up and down tends to warm up my heel and makes it feel a little better (especially after sitting down for awhile).
I'm going to do a long run with My Lovely Wife this week, so that'll be fun. Somehow, I need to head back to the trails. I thought with this extended time off that I'd have lots of time to sit around, watch tv, and run. But oddly enough, I haven't had the time. I'd like to get back (back? I only did one trail run so far) to trail running.
Speaking of trail running, the GEER 50k is out for this year. Found out that a good friend is getting married, and events like that trump any sort of 'personal fulfillment' activities. However, the North Face Endurance Challenge is coming to DC (http://www.thenorthface.com/endurancechallenge/races/2008/wdc_overview.html). There's a 50k route (as well as a 50m route). No real info on it yet (it's all 'coming soon'). The timeframe is good (it's a week after Labor Day). Plus, it's in DC, so we don't have to travel anywhere. I'd probably need to train for it though -- ya think?
My left heel hurts a bit. It started hurting a couple weeks ago, but perhaps due to increasing my mileage as well as speeding up has aggravated it a bit. I need to research what the issue is. I know that flexing my foot up and down tends to warm up my heel and makes it feel a little better (especially after sitting down for awhile).
I'm going to do a long run with My Lovely Wife this week, so that'll be fun. Somehow, I need to head back to the trails. I thought with this extended time off that I'd have lots of time to sit around, watch tv, and run. But oddly enough, I haven't had the time. I'd like to get back (back? I only did one trail run so far) to trail running.
Speaking of trail running, the GEER 50k is out for this year. Found out that a good friend is getting married, and events like that trump any sort of 'personal fulfillment' activities. However, the North Face Endurance Challenge is coming to DC (http://www.thenorthface.com/endurancechallenge/races/2008/wdc_overview.html). There's a 50k route (as well as a 50m route). No real info on it yet (it's all 'coming soon'). The timeframe is good (it's a week after Labor Day). Plus, it's in DC, so we don't have to travel anywhere. I'd probably need to train for it though -- ya think?
Saturday, March 15, 2008
Long Run Today
Did a long run today on the W&OD Trail. Started near Weihle avenue and went east. Good run overall. Turned out that I had a slight tail wind going out, and felt that head wind the entire 8 miles back. The first 15 miles felt very good. The last mile was up hill (I guess that means that the first mile was downhill).
I wanted something different today, as I've been running from my house for my long runs lately. I had a good one on Rocky Run trail, but managed to only get 14 miles out of it. I've run up the Reston Parkway for awhile as well. I have run at Burke Lake too, but since each loop is 4.6 miles, I'm left with a 13.5 mile, or 18 mile loop. I'll probably do it again as my get my long run up a little more. The only downside on the W&OD trail is that its mostly flat. I know that I could run on the gravel/dirt trail that runs along side of it, and that will go up and down with the terrain, and maybe I'll do that soon. However, today wasn't the day.
I'm happy I got 16 miles in.
I wanted something different today, as I've been running from my house for my long runs lately. I had a good one on Rocky Run trail, but managed to only get 14 miles out of it. I've run up the Reston Parkway for awhile as well. I have run at Burke Lake too, but since each loop is 4.6 miles, I'm left with a 13.5 mile, or 18 mile loop. I'll probably do it again as my get my long run up a little more. The only downside on the W&OD trail is that its mostly flat. I know that I could run on the gravel/dirt trail that runs along side of it, and that will go up and down with the terrain, and maybe I'll do that soon. However, today wasn't the day.
I'm happy I got 16 miles in.
Friday, March 14, 2008
Short, Quick Run
Today I ran a short 4.35 miler. I need to be in Rockville just after 8:00 am this morning, and if you anything about rush hour around here, you know that I need to leave early! I also have some appointments this afternoon, so an afternoon run is out of the question (however, I *am* getting used to afternoon runs!).
I anticipated running yesterday afternoon, but I ended up having an appointment in the afternoon, so there ya go.
No watch this morning, so no time, but it felt good. It was short enough to wake up this morning, but not too long so I'll be dragging this afternoon (mostly due to waking up at 4:00 am).
For some reason I thought I had nearly 26 miles going into today, rather than nearly 24. I had hoped to hit the 30 mile mark without a long run (scheduled for tomorrow). Oh well. I don't think I could have added 2 miles and still stay on schedule this morning anyway.
I anticipated running yesterday afternoon, but I ended up having an appointment in the afternoon, so there ya go.
No watch this morning, so no time, but it felt good. It was short enough to wake up this morning, but not too long so I'll be dragging this afternoon (mostly due to waking up at 4:00 am).
For some reason I thought I had nearly 26 miles going into today, rather than nearly 24. I had hoped to hit the 30 mile mark without a long run (scheduled for tomorrow). Oh well. I don't think I could have added 2 miles and still stay on schedule this morning anyway.
Wednesday, March 12, 2008
Another good day
Another good day! I ran 8 this afternoon, at an 8:33 pace. Yesterday I ran 10, and today I ran 8. Can't complain about that!
It was quite windy out this afternoon, but it was 50 degrees at 2:15pm when I ran, so it was good. This time I wore a short sleeve shirt under my long sleeve shirt (as opposed to two long sleeve shirts worn yesterday), so when the sun started beating down on me, I was prepared. I also had some left in me to do a 8:03 mile for mile 8 (including the dreaded hill just before the 1/2 mile mark towards my house).
I don't seem to be following any sort of plan, but after reviewing some online, I'm sorta between the 'traditional' training plan (some tempos, some speed, lots of shorter runs, and the long run on the weekend) and the Hansons-Brooks Project training plan. The Hansons-Brooks training plan is actually MUCH tougher than my plan, as you do a fast long, short-ish, long, then long, 4 days straight. Then you run for 2 more days. You only get 1 day / week rest. Although the longest run is only 16 miles, you run 10 miles the day before. Sooo... the only real aspect I am following is two hard-ish days in a row. I'm still doing a long run on weekends. You get the picture.
Just realized the National Marathon is 2.5 weeks away. I'm planning on doing a long run with My Lovely Wife next week (while we are taking a spring break away from home), so that'll be fun. This'll probably be the longest run for my wife prior to the race. I still haven't signed up for the Frederick Marathon in May, but I really should think about it soon....
It was quite windy out this afternoon, but it was 50 degrees at 2:15pm when I ran, so it was good. This time I wore a short sleeve shirt under my long sleeve shirt (as opposed to two long sleeve shirts worn yesterday), so when the sun started beating down on me, I was prepared. I also had some left in me to do a 8:03 mile for mile 8 (including the dreaded hill just before the 1/2 mile mark towards my house).
I don't seem to be following any sort of plan, but after reviewing some online, I'm sorta between the 'traditional' training plan (some tempos, some speed, lots of shorter runs, and the long run on the weekend) and the Hansons-Brooks Project training plan. The Hansons-Brooks training plan is actually MUCH tougher than my plan, as you do a fast long, short-ish, long, then long, 4 days straight. Then you run for 2 more days. You only get 1 day / week rest. Although the longest run is only 16 miles, you run 10 miles the day before. Sooo... the only real aspect I am following is two hard-ish days in a row. I'm still doing a long run on weekends. You get the picture.
Just realized the National Marathon is 2.5 weeks away. I'm planning on doing a long run with My Lovely Wife next week (while we are taking a spring break away from home), so that'll be fun. This'll probably be the longest run for my wife prior to the race. I still haven't signed up for the Frederick Marathon in May, but I really should think about it soon....
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