Good run tonight. Just one Pacer buddy with me (thank you!) for our almost 5 mile cruise through town, a small development, and back through town to the parking lot and our cars.
Lots of conversation going out as we took it slower to warm up but as we got warm, we gradually picked up the pace making the conversation stretch out longer, resulting in more gaps between talking to allow our breathe to catch up.
Black is the second best color to wear at night? I had not heard that one. I have had a rule about avoiding the blacker black. Especially where puddles are concerned.
I've been finding and reading some good runner blogs recently. The Hitchhiker's group found Through the Wall and Running Chick with the Orange Hat, this last one lead me to the Running Blog Family which I promptly joined. One of 447 blogs written on or about running.
That reminds me, I need to get the Running Blog Ramily (RBF) button to put on this site.
Thanks for listening, make it a great run!
Thursday, October 27, 2005
Wednesday, October 26, 2005
Skipped a day
Yes, the weather was not so enticing. The major race is behind me. I can more than afford to take a day off.
Yes, I know I am only running three days a week. But I think I deserved a day off.
So I took one yesterday. Gave myself permission.
Then enjoyed listening to the winds howl and the rain pelt the windows while I sat in my cozy chair all nice and warm.
I'll be back on the roads on Thursday. One day is all I needed!
Make it a great run.
Yes, I know I am only running three days a week. But I think I deserved a day off.
So I took one yesterday. Gave myself permission.
Then enjoyed listening to the winds howl and the rain pelt the windows while I sat in my cozy chair all nice and warm.
I'll be back on the roads on Thursday. One day is all I needed!
Make it a great run.
Monday, October 24, 2005
Is it really?
My blog is worth $3,387.24.
How much is your blog worth?
Some would say, not worth sweating for.
Not me, the fun is in the sweating!
What would you say?
Sunday, October 23, 2005
Mayor's Cup - PR
Yes, finally the Mayor's Cup cross country race was today. It had rained hard overnight and was still misty this morning. The rain pretty much left before the race started but the course was very wet.
After getting my number, chip, and t-shirt I returned to the car and changed for the warm up. I mixed some walking, stretching and light running to cover most of what I expected to be the critical sections of the course. Fortunately, I have raced this course at least twice previously and run part of it several other times watching high school meets.
I returned to the car to change into my racing shoes and make my final preparations as the first kid's race started. My race (the Open 5K) would start in about 40 minutes, time enough for stretching and strides.
I did well considering the slipperiness of the course. The first mile was 6:50, the second 7:35 (Bear Cage Hill), the third (including the Wilderness) was 7:30 to finish at 22:54. This was better than the two previous times I raced here (2003, and 2002). I feel with a more solid footing, I would have done better than 22 and may have gotten close to 21. But it was not to be today!
Still a good race. I felt good. I am in a good position to maintain this fitness level during the winter, cutting back on some of the speed work and building the mileage slightly. Come spring, I can adjust the mileage and drop into the speed work and be ready for another good year.
After getting my number, chip, and t-shirt I returned to the car and changed for the warm up. I mixed some walking, stretching and light running to cover most of what I expected to be the critical sections of the course. Fortunately, I have raced this course at least twice previously and run part of it several other times watching high school meets.
I returned to the car to change into my racing shoes and make my final preparations as the first kid's race started. My race (the Open 5K) would start in about 40 minutes, time enough for stretching and strides.
I did well considering the slipperiness of the course. The first mile was 6:50, the second 7:35 (Bear Cage Hill), the third (including the Wilderness) was 7:30 to finish at 22:54. This was better than the two previous times I raced here (2003, and 2002). I feel with a more solid footing, I would have done better than 22 and may have gotten close to 21. But it was not to be today!
Still a good race. I felt good. I am in a good position to maintain this fitness level during the winter, cutting back on some of the speed work and building the mileage slightly. Come spring, I can adjust the mileage and drop into the speed work and be ready for another good year.
Border Land State Park, Easton MA
Spent a few hours here Saturday morning. Dolores and I took a walk around the park before watching the Franklin High School Cross Country teams compete in the Hockomock League Championships. The girls team ran well and took second.
They had already completed the dual meet season undefeated and the final race was close with Oliver Ames edging them out by 2 points!
Most of the team ran personal best times and that is all you can ask for.
Carolyn ran her best by over a minute! Way to go!
Thursday, October 20, 2005
Simple and short today
Woke this morning with a sniffle or two, not usual for me so I wonder if this means something is coming. I would not want it timed now. But do we really have a choice?
So all the more reason for an easy three mile run today. Race day is approaching (Sunday). I want to stay fresh.
The forecast is for rain. Which, if it holds, would likely mean I won't be able to go for a personal best time as the conditions would be less than optimal.
I hope your run is a good one!
So all the more reason for an easy three mile run today. Race day is approaching (Sunday). I want to stay fresh.
The forecast is for rain. Which, if it holds, would likely mean I won't be able to go for a personal best time as the conditions would be less than optimal.
I hope your run is a good one!
Wednesday, October 19, 2005
Through the Wall - Wil
Good quote from Wil's posting today:
And a year later, a half-Ironman and two marathons, a handful of triathlons, and a half-finished book later, I come back to the beginning of it to reassess. I still have it all, and I can be happy now because I believe more than ever that this quote sums up what drives me, what pushes me to keep going or to take a chance. It defines how I want to feel everyday about everything - writing, triathlon, whatever I do, I want to be the best because I know that I can be. That's the feeling that got loose in my gut that night, and started tracking up life to the point that I couldn’t take a step without seeing its footprints – still wet of my own ink.Go read the rest!
Physical ability can be carved, mental toughness can be forged, but passion must be born – it takes flesh and blood and heart and guts. And that’s why you must bleed to be the best.
Tuesday, October 18, 2005
Know when to walk away, Know when to run
Continuing this golden oldie theme, Kenny Roger's The Gambler comes to mind tonight.
Actually, I think the lyrics popped into my head on the first recovery run. The tiredness from Sunday had not quite gone away. Pushing it tonight, with a race coming up this week, did not make sense. Hence the lyrics.
You need to have confidence to do this.
To "know when to walk away, know when to run".
The gremlin will arise and taunt you.
Be confident. Do what needs to be done.
"There'll be time enough for counting when the dealing's done."
We did stop at 4, took our mile warm down and called it for the day.
Have a good run!
At the track for the Pacers workout, we were scheduled to do 6 x 800 but we determined early on, that we would cut back to 4 x 800 instead. Last week I ran alone and struggled somewhat to maintain pace. The week before that, we were continually on pace. But tonight, even with company; we were off pace a little on the first, more on the second, more on the third. I recovered enough on the last to bring it in under the target but my partner was behind.You got to learn to play it right
You got to know when to hold them
Know when to fold them
Know when to walk away
Know when to run
You never count your money
When you're sitting at the table
There'll be time enough for counting
When the dealing's done
Actually, I think the lyrics popped into my head on the first recovery run. The tiredness from Sunday had not quite gone away. Pushing it tonight, with a race coming up this week, did not make sense. Hence the lyrics.
You need to have confidence to do this.
To "know when to walk away, know when to run".
The gremlin will arise and taunt you.
Be confident. Do what needs to be done.
"There'll be time enough for counting when the dealing's done."
We did stop at 4, took our mile warm down and called it for the day.
Have a good run!
Sunday, October 16, 2005
A good day to run but not a good run today
There are those days and this was one of them. Probably set up by what transpired yesterday. Carolyn ran at Franklin Park in the Catholic Memorial invitational. It was raining hard, the course was puddly and as the races ran over it, it became progressively muddier and more slippery. I was going to take an easy run around the course to help prepare for next week's Mayors Cup but thought better of it in these conditions. Standing around for several hours in those conditions drained me. After coming home, doing the normal weekend shopping and errands, I snuck in a brief nap before heading out to the NE Revolution soccer game last night.
So while I was mentally prepared for running the 10.5 mile course today, and with my Pacer buddies, there was not enough gas in the tank for it.
Two of us started at 6:30 AM for the 10 mile run today. The course is two loops, the first section (3.4 miles) loops us back to the beginning were if we are fortunate, we can pick up the 7.1 mile runners who are heading out at 7:00 AM. There were four of them today and we stayed together for the next two miles before I started loosing contact with the pack. I managed to keep contact for another 1/2 mile but then they were gone and I continued to fall behind.
Times like this you concentrate on form, and stride, and focus, and keep going.
You don't worry about pace at that point.
You are not going to get any faster.
You just need to keep going to get to the finish.
The sun continued to rise, the wind seemed variable. Big gusts, then smaller but steady breezes. The second loop took us around and thereby the wind kept changing from side to directly head on, eventually to the other side and then head on into the finish, although the last stretch is tree lined and the wind is broken significantly by the wise farmers who put in the tree line many years ago.
Not a great run, slower by 12-14 minutes than last week. I'll sleep well tonight.
So while I was mentally prepared for running the 10.5 mile course today, and with my Pacer buddies, there was not enough gas in the tank for it.
Two of us started at 6:30 AM for the 10 mile run today. The course is two loops, the first section (3.4 miles) loops us back to the beginning were if we are fortunate, we can pick up the 7.1 mile runners who are heading out at 7:00 AM. There were four of them today and we stayed together for the next two miles before I started loosing contact with the pack. I managed to keep contact for another 1/2 mile but then they were gone and I continued to fall behind.
Times like this you concentrate on form, and stride, and focus, and keep going.
You don't worry about pace at that point.
You are not going to get any faster.
You just need to keep going to get to the finish.
The sun continued to rise, the wind seemed variable. Big gusts, then smaller but steady breezes. The second loop took us around and thereby the wind kept changing from side to directly head on, eventually to the other side and then head on into the finish, although the last stretch is tree lined and the wind is broken significantly by the wise farmers who put in the tree line many years ago.
Not a great run, slower by 12-14 minutes than last week. I'll sleep well tonight.
Monday, October 10, 2005
Tufts 10K
I went over to the Boston Common today during lunch to cheer on the Pacers who were running today. It was raining as I left the office, stopped for a bit, then had started again as I was returning. The forecast for showers was correct. It was not great viewing weather but it should have been good running weather.
I was able to pick out a few of the Pacers as they went by.
Congratulations on a good run today!
Friday, October 07, 2005
The night before the night before
What's that again?
The night before the night before.
If we were playing Jeopardy, this would be the prompt to get the question "Before a race what nights sleep is most important?"
I hope Jeopardy is the right game, if not, I truly do not watch much TV so that will be my lame excuse.
With a race coming up for a number of the female Pacers, the Tufts 10K on Monday, the most important night for sleep will be Saturday.
Sunday night is the night before the race. Runners are normally in varying states of nervousness, which leads to restless sleep. This is not usually a problem for the race itself. The adrenaline that kicks in at the start is usually enough to compensate.
Usually that is, if you took the time to get a good nights sleep the night before the night before!
So sleep well Saturday, run well Monday!
Go Pacers!
The night before the night before.
If we were playing Jeopardy, this would be the prompt to get the question "Before a race what nights sleep is most important?"
I hope Jeopardy is the right game, if not, I truly do not watch much TV so that will be my lame excuse.
With a race coming up for a number of the female Pacers, the Tufts 10K on Monday, the most important night for sleep will be Saturday.
Sunday night is the night before the race. Runners are normally in varying states of nervousness, which leads to restless sleep. This is not usually a problem for the race itself. The adrenaline that kicks in at the start is usually enough to compensate.
Usually that is, if you took the time to get a good nights sleep the night before the night before!
So sleep well Saturday, run well Monday!
Go Pacers!
Thursday, October 06, 2005
Depending upon the senses
I ran alone tonight on one of my old routes, slightly modified but none-the-less, the first time I had been on it in a while. One of the benefits of running with the Pacers has been the companionship. One of the draw backs has been the "set" routine of the FIRST program.
Tuesday's track work is fine and necessary and we build variability into the workouts. One week we repeat an interval 400 or 800 recently. One week we do something on a ladder, stepping up from 400 to 800 to 1200 to 800 to 400, or 800-1200-1200-800, etc. We're gradually building to a mile on the track and three miles of intervals for each work out. With a mile warm up and warm down, that is a good five mile day.
Thursday is the tempo workout and with the group at different paces, we can start together but not always run all together. I knew tonight was going to be a "light" night for attendance so it suited me well to go it alone.
Starting at 6:30 I put my reflective vest on and carried my small flashlight. I alternate carrying it in my hands, shifting every half mile or so to help maintain the rhythm of my arm swing without tiring the arm with the flashlight.
Running in the dark is always a challenge. Recall the rules of running in the dark.
One of the benefits of running in the dark is that since you are not seeing much of the surroundings, most of the world is black, house lights, street lights, vehicle head lights are enough to help you see and make your way.
But in the dark, your other senses, hearing in particular take on more importance. You can hear what is moving in the dark sometimes before you see it.
You can run more by feel in the dark than I think you would allow yourself to do during the day. There are less distractions. You can thereby be more attuned to your body, its rhythm. Your breathing, your arm swing, your leg movement, foot placement... I find myself shifting from the heel-roll-to-the-toe to landing more on the toe and running silently. The less my feet touch the ground, the less I hear them, the better stride I have. Hard to do for long distances. That for me is the "work" part of the workout. Concentrating to keep my feet silent and my stride therefore optimized. I can do it longer in the dark than during the day.
In the dark, it is me and my shadow running along. In the daylight, there are all these other distractions. Oh look there, oh look at that.... You get the point.
And when you run on a moonlight night... then it draws up the sounds of Cat Stevens' Moon Shadow
moon shadow
moon shadow.
Leapin' and hoppin' on a moon shadow
moon shadow
moon shadow.
and running takes on a life of its own...
Happy running!
Tuesday's track work is fine and necessary and we build variability into the workouts. One week we repeat an interval 400 or 800 recently. One week we do something on a ladder, stepping up from 400 to 800 to 1200 to 800 to 400, or 800-1200-1200-800, etc. We're gradually building to a mile on the track and three miles of intervals for each work out. With a mile warm up and warm down, that is a good five mile day.
Thursday is the tempo workout and with the group at different paces, we can start together but not always run all together. I knew tonight was going to be a "light" night for attendance so it suited me well to go it alone.
Starting at 6:30 I put my reflective vest on and carried my small flashlight. I alternate carrying it in my hands, shifting every half mile or so to help maintain the rhythm of my arm swing without tiring the arm with the flashlight.
Running in the dark is always a challenge. Recall the rules of running in the dark.
One of the benefits of running in the dark is that since you are not seeing much of the surroundings, most of the world is black, house lights, street lights, vehicle head lights are enough to help you see and make your way.
But in the dark, your other senses, hearing in particular take on more importance. You can hear what is moving in the dark sometimes before you see it.
You can run more by feel in the dark than I think you would allow yourself to do during the day. There are less distractions. You can thereby be more attuned to your body, its rhythm. Your breathing, your arm swing, your leg movement, foot placement... I find myself shifting from the heel-roll-to-the-toe to landing more on the toe and running silently. The less my feet touch the ground, the less I hear them, the better stride I have. Hard to do for long distances. That for me is the "work" part of the workout. Concentrating to keep my feet silent and my stride therefore optimized. I can do it longer in the dark than during the day.
In the dark, it is me and my shadow running along. In the daylight, there are all these other distractions. Oh look there, oh look at that.... You get the point.
And when you run on a moonlight night... then it draws up the sounds of Cat Stevens' Moon Shadow
I'm bein' followed by a moon shadow
moon shadow
moon shadow.
Leapin' and hoppin' on a moon shadow
moon shadow
moon shadow.
and running takes on a life of its own...
Happy running!
Tuesday, October 04, 2005
Cruising along
Small group tonight for the Pacers FIRST plan track workout. One mile warm up and warm down with 6 x 800 at 3:20 (6:40 mile pace) for a total of 5 miles for the workout.
The track lights were on again. Thank you!
It was warmer than last week but the legs felt good and the pace was comfortable. We kept cruising along. Always started a little fast hitting 47 at the first 200, slowing to hit 1:38 at the 400 and bringing it in at 3:20 exactly for the half.
Except for the last one. A little extra inspiration came from the sidelines and we finished in 3:17.
Good workout, good steadiness. Got comfortable with the stride, the arm carry, maintain good breathing. We probably could have done at least two more at the same pace, but it was good to leave the track with something left. It was work but not overbearing.
A good confidence builder for the next race.
Go Pacers!
The track lights were on again. Thank you!
It was warmer than last week but the legs felt good and the pace was comfortable. We kept cruising along. Always started a little fast hitting 47 at the first 200, slowing to hit 1:38 at the 400 and bringing it in at 3:20 exactly for the half.
Except for the last one. A little extra inspiration came from the sidelines and we finished in 3:17.
Good workout, good steadiness. Got comfortable with the stride, the arm carry, maintain good breathing. We probably could have done at least two more at the same pace, but it was good to leave the track with something left. It was work but not overbearing.
A good confidence builder for the next race.
Go Pacers!
Monday, October 03, 2005
Think good ones
Yes, good ones. Those associated with good running, not THOSE!
To keep the gremlin away, you do need to think positive thoughts. The positive thoughts are powerful when they are feedback from someone else. Especially, if that someone else knows something about you and says it in the proper manner.
We used to call that our coach.
I subscribe to Kirk Weisler's Thought 4 the Day (T4D). It is an inspirational quote or set of quotes with commentary from Kirk. I met Kirk a few years ago and have been receiving his T4D for years. Kirk is the Chief Morale Officer for the support industry but what he says can be easily applied to life and running.
Now, there is another source for inspiration, TUT!
I have only received a couple of emails from the TUT Adventure Club but I like what I see. If they keep this up, the gremlins may not come around here for some time.
And that will be good news as far as I am concerned.
But if you want help to keep the gremlins away, this might do the trick!
Thanks to Jodee Bock at You Already Know This Stuff for the link!
To keep the gremlin away, you do need to think positive thoughts. The positive thoughts are powerful when they are feedback from someone else. Especially, if that someone else knows something about you and says it in the proper manner.
We used to call that our coach.
I subscribe to Kirk Weisler's Thought 4 the Day (T4D). It is an inspirational quote or set of quotes with commentary from Kirk. I met Kirk a few years ago and have been receiving his T4D for years. Kirk is the Chief Morale Officer for the support industry but what he says can be easily applied to life and running.
Now, there is another source for inspiration, TUT!
I have only received a couple of emails from the TUT Adventure Club but I like what I see. If they keep this up, the gremlins may not come around here for some time.
And that will be good news as far as I am concerned.
Check it out! Do your due diligence.In the face of adversity, uncertainty and conflicting sensory information, I hereby pledge to remain ever mindful of the magical, infinite, loving reality I live in. A reality that conspires tirelessly in my favor.
I further recognize, that living within space and time, as a Creation amongst my Creations, is the ultimate Adventure, because thoughts become things, dreams come true, and all things remain forever possible.
As a Being of Light, I hereby resolve to live, love and be happy, at all costs, no matter what, with reverence and kindness for All. So be it!
But if you want help to keep the gremlins away, this might do the trick!
Thanks to Jodee Bock at You Already Know This Stuff for the link!
Sunday, October 02, 2005
Rest paid off - Ollie 5 Mile
A great weather day for running in Boston, well South Boston to be more accurate. As you may recall, while I had a good workout on Tuesday, I rested on Thursday to allow the soreness in my left leg to recover.
My leg felt fine today. I drove into Boston heading directly into the sun rising without a cloud to block or deflect it. The temperature was cool. It had dipped to about 45 overnight and was beginning to warm as the sun rose. The race was scheduled for a 9:00 AM start so it would not get too warm while we were on the course. It was only going up to mid-70's anyway.
Whether I had run Thursday or not, this was going to be my tempo run for the week according to the FIRST Plan. Shorter (5 miles) than I would normally do on a Sunday (10 miles) but it was also the last race of the Pacer's Grand Prix series so I had decided to register.
Pre-race advice cautioned to watch out for the mean hill at about 2.7 miles. Even Uta Pippig, a racer with a great reputation, said it was a hill to be feared. Now with the famous Heartbreak Hill on the Boston Marathon course a good distance from here, I did not expect to find a mean hill in this neighborhood. But the cautions came from credible sources, so the race plan for the workout was to take it easy (about 8 minute mile pace) through the 3 mile mark (and the hill) and then see what I could bring in.
The race began and I found myself working my way through the crowd fairly easily. The first mile went by in 7:50 (not bad). The clock at the second mile marker read 15:30 (a 7:40 split). We turned some corners and each time we did I was expecting to see the hill. Eventually we turned right and looked up. It was a pretty good hill. Shorter and steeper than I have run at TriCounty High School with the Pacer hill workouts. Thankful for that practice, it was not bad. I made it to the 3 mile in 23:50, just under my target pace (an 8:20 split).
Now the fun part, coming down the other side, another corner and we're on the main road heading back. Not a lot of runners around me and I was able to start picking some folks off. Another turn and I realize we're up to the 4 mile clock which read 31:30 (a 7:40 split). I was holding my own and beginning to the sense the finish ahead.
I had my eye on a group I wanted to catch. A couple more corners and the finish appeared straight ahead. Cruising into another gear I made it past the pack I wanted and over the finish line with no one passing me. 39:09 (7:40 split for the last mile). A good timed workout.
I hooked up with a group of runners in the parking lot to do a warm down jog along the Boston waterfront and back before changing out of my wet shirt for the drive home.
The race was well executed. Plenty of volunteers. The police had the roads well controlled to limit the traffic. Water stops was properly staffed at the 1.5 Mile, 2.5 Mile and 4 Mile marks. There were a number of recreational runners and walkers so they would benefit from the three water stops. Times were provided at each mile. The only disappointment was I did not see a map of the course before hand but with all the support in place, it was not really a requirement. Even for my first time on the course, it was a good performance. Next time it may be a race instead of a workout. We'll see.
So only two runs this week. Mileage down but that is to be expected. One day on the track (Tue), one tempo run (today). A good week all things considered. Two more weeks of workouts before the Mayor's Cup race. The grand finale for my year of racing.
My leg felt fine today. I drove into Boston heading directly into the sun rising without a cloud to block or deflect it. The temperature was cool. It had dipped to about 45 overnight and was beginning to warm as the sun rose. The race was scheduled for a 9:00 AM start so it would not get too warm while we were on the course. It was only going up to mid-70's anyway.
Whether I had run Thursday or not, this was going to be my tempo run for the week according to the FIRST Plan. Shorter (5 miles) than I would normally do on a Sunday (10 miles) but it was also the last race of the Pacer's Grand Prix series so I had decided to register.
Pre-race advice cautioned to watch out for the mean hill at about 2.7 miles. Even Uta Pippig, a racer with a great reputation, said it was a hill to be feared. Now with the famous Heartbreak Hill on the Boston Marathon course a good distance from here, I did not expect to find a mean hill in this neighborhood. But the cautions came from credible sources, so the race plan for the workout was to take it easy (about 8 minute mile pace) through the 3 mile mark (and the hill) and then see what I could bring in.
The race began and I found myself working my way through the crowd fairly easily. The first mile went by in 7:50 (not bad). The clock at the second mile marker read 15:30 (a 7:40 split). We turned some corners and each time we did I was expecting to see the hill. Eventually we turned right and looked up. It was a pretty good hill. Shorter and steeper than I have run at TriCounty High School with the Pacer hill workouts. Thankful for that practice, it was not bad. I made it to the 3 mile in 23:50, just under my target pace (an 8:20 split).
Now the fun part, coming down the other side, another corner and we're on the main road heading back. Not a lot of runners around me and I was able to start picking some folks off. Another turn and I realize we're up to the 4 mile clock which read 31:30 (a 7:40 split). I was holding my own and beginning to the sense the finish ahead.
I had my eye on a group I wanted to catch. A couple more corners and the finish appeared straight ahead. Cruising into another gear I made it past the pack I wanted and over the finish line with no one passing me. 39:09 (7:40 split for the last mile). A good timed workout.
I hooked up with a group of runners in the parking lot to do a warm down jog along the Boston waterfront and back before changing out of my wet shirt for the drive home.
The race was well executed. Plenty of volunteers. The police had the roads well controlled to limit the traffic. Water stops was properly staffed at the 1.5 Mile, 2.5 Mile and 4 Mile marks. There were a number of recreational runners and walkers so they would benefit from the three water stops. Times were provided at each mile. The only disappointment was I did not see a map of the course before hand but with all the support in place, it was not really a requirement. Even for my first time on the course, it was a good performance. Next time it may be a race instead of a workout. We'll see.
So only two runs this week. Mileage down but that is to be expected. One day on the track (Tue), one tempo run (today). A good week all things considered. Two more weeks of workouts before the Mayor's Cup race. The grand finale for my year of racing.
Friday, September 30, 2005
Haptic Garment
From David Pescovitz at BoingBoing comes word about this new haptic garment to help athletic performance being developed in the Netherlands:
Eventually, sensors in the garments will measure the speed at which the rower moves and how they coordinate their leg and body movements. If the rower deviates from the optimum speed or rhythm, pads worn at the ankle and waist start vibrating at the correct stroke intervals to help the rower recapture theI don't know abut you but this is starting to go too far for me.
winning action.
Thursday, September 29, 2005
Rested today
Yes, keeping with what I decided to do. My leg felt mostly better but...
Stopped by to see the Pacers off for their workout tonight. One other who was having a probem with her foot when she pushed off on it the other night is resting as well. Better to do that now.
So no excuse not to write here now with more time (less running to do).
I am working on a series for beginning running or the stages of running. Still in draft/dream mode, if you will.
Stage one - walking for fitness
Stage two - jogging for fitness
Stage three - jogging/running for companionship
Stage four - the competitive urge kicks into gear
Stage five - running in cycles (building to a peak, then recovery)
Who knows where it will go?
Actually, stick around and you will be amongst the first to know.
Stopped by to see the Pacers off for their workout tonight. One other who was having a probem with her foot when she pushed off on it the other night is resting as well. Better to do that now.
So no excuse not to write here now with more time (less running to do).
I am working on a series for beginning running or the stages of running. Still in draft/dream mode, if you will.
Stage one - walking for fitness
Stage two - jogging for fitness
Stage three - jogging/running for companionship
Stage four - the competitive urge kicks into gear
Stage five - running in cycles (building to a peak, then recovery)
Who knows where it will go?
Actually, stick around and you will be amongst the first to know.
Wednesday, September 28, 2005
Rest days coming
Not from blogging but from running. As well as I ran last night, I was feeling some strangeness in my left leg during the workout. A couple of times, the leg wanted to just collapse under me.
As I was running well, the night was great for running, I kept going.
This morning the leg was providing some more strangeness. Not pain but true discomfort. Especially going down stairs. In hind sight (isn't that always 20-20) I should have stopped last night. Oh well, now I need to take a few days off to let it recover.
I had been planning on running the Ollie 5 Mile race this Sunday as a good workout. That is very likely in jeopardy. My big race this month is the Mayor's Cup at Franklin Park in Boston, I do not want to miss that one.
So I will rest now and run later, when the body is ready.
As I was running well, the night was great for running, I kept going.
This morning the leg was providing some more strangeness. Not pain but true discomfort. Especially going down stairs. In hind sight (isn't that always 20-20) I should have stopped last night. Oh well, now I need to take a few days off to let it recover.
I had been planning on running the Ollie 5 Mile race this Sunday as a good workout. That is very likely in jeopardy. My big race this month is the Mayor's Cup at Franklin Park in Boston, I do not want to miss that one.
So I will rest now and run later, when the body is ready.
Tuesday, September 27, 2005
Good things from field hockey
Field hockey? Yes, really. The Franklin High School team apparently is choosing to practice on Tuesday nights on the high school field. The football team has left the field for the day. The lights are on. The track is well lighted! How convenient!
It was also good weather. Clear blue skies, 70's and breezy. As the sun set, the temp started dropping but that helped us on the track.
We're continuing to run the FIRST program. Our run today was on the track. We were able to run 800-1200-1200-800 staying very close to pace (3:20 - 5:01 - 5:02 - 3:21).
These were really ideal conditions to run. Forget about the field hockey players, imagine the stands are full, under the lights, the big race is underway... Okay, we'll go there some other day.
It was a good run tonight. Nice work Pacers!
It was also good weather. Clear blue skies, 70's and breezy. As the sun set, the temp started dropping but that helped us on the track.
We're continuing to run the FIRST program. Our run today was on the track. We were able to run 800-1200-1200-800 staying very close to pace (3:20 - 5:01 - 5:02 - 3:21).
These were really ideal conditions to run. Forget about the field hockey players, imagine the stands are full, under the lights, the big race is underway... Okay, we'll go there some other day.
It was a good run tonight. Nice work Pacers!
Sunday, September 25, 2005
Sub 40 morning
Yes, it was below 40 degrees (F) this morning here in Franklin. What gives? This is still September. It's bad enough that the darkness is rapidly upon us. Now the decision on how to dress for the cold is here too!
I opted for a long sleeve cotton top and a short sleeve t-shirt as well with my normal nylon shorts (really briefs as my wife would say!).
It was cold starting but by 1 1/2 miles we were warmed up. My hands felt normal. A little colder and I would have pulled out my glittens and considered tights. But it is too early for that!
There were four of us this morning tackling the Pacer 10 mile course. We started slow to help warm up and after reaching the half way point started picking up the pace. For clarification, slow was about 9 minute miles, and the pick-up went to about 8:30's.
The dew hanging over Beaver Pond was awesome.
The sun peaking above the trees on Washington St was almost blinding for the minute or so we headed into it before turning into the shade on Jefferson St.
It felt good to run without dripping sweat.
I felt good overall finishing the 10 miles in a minute better time than last week.
It was a nice run.
Thanks for the conversation and inspiration buddies!
I opted for a long sleeve cotton top and a short sleeve t-shirt as well with my normal nylon shorts (really briefs as my wife would say!).
It was cold starting but by 1 1/2 miles we were warmed up. My hands felt normal. A little colder and I would have pulled out my glittens and considered tights. But it is too early for that!
There were four of us this morning tackling the Pacer 10 mile course. We started slow to help warm up and after reaching the half way point started picking up the pace. For clarification, slow was about 9 minute miles, and the pick-up went to about 8:30's.
The dew hanging over Beaver Pond was awesome.
The sun peaking above the trees on Washington St was almost blinding for the minute or so we headed into it before turning into the shade on Jefferson St.
It felt good to run without dripping sweat.
I felt good overall finishing the 10 miles in a minute better time than last week.
It was a nice run.
Thanks for the conversation and inspiration buddies!
Sunday, September 18, 2005
Crackerbarrel 5K
Average Mile Progress YTD 2005
Originally uploaded by shersteve.
Ran the Crackerbarrel 5K yesterday and ran well, recording a personal record (PR) for the distance. I had previously done 22:24 at the Hollis 5K (if you recall that was advertised as the fast 5K as it had an elevation drop of 200 Feet over the length of the course). I ran 22:13 yesterday with mile splits of 7:00, 7:15, and 7:20. Not bad for consistency.
So what was the difference yesterday?
(1) The three day FIRST program; I ran Tuesday and rested until the race.
(2) The weather cooperated, it was a cool 60's and overcast.
(3) I wore my racing flats for the first time. I normally only wear them for the track work. I figured I'd try them for a real race on the roads to help me think about staying on my toes (rather than dropping back to run heal-toe). My calves were more sore than usual today but I did feel the need to stay on my toes and it seemed to have helped.
Certainly, the race time speaks well for the total progress I have made. Much of the year was spent in an average mile range of 7:20-7:30. Getting down to 7:10 is real good. Especially because I feel I have more to do. As I continue to "peak" for some key races in October, I want this pace to finally drop below 7:00 per mile.
Then next year we can work on taking it down further from 7:00 minutes per mile.
New Milestone Reached
New Mile Stone Reached
Originally uploaded by shersteve.
With the miles this week, I am now over 700 for the year. I am still on pace to record about 1000 for the year.
I am feeling good about this. Some soreness after the 10 miles today but nothing unusual. The 10 today was one of the better runs.
The weather cooperated and my Pacer buddy kept a good talking pace until the 6 Mile group caught us about a mile from the end. I stayed with them for about 1/2 mile but they were cooking about an 8 minute pace and I let them go. I was confortable having gotten that far at the 9 minute pace I was running.
The distance today was more important than the pace at the finish.
Thursday, September 15, 2005
Ready for darkness, not
I almost ran tonight. I say almost because it was just that. Actually had my shoes on and was heading out the door. The knee tweaked oddly as I went down the steps inside the garage and then a rush of thoughts came and reversed the decision to run.
Why push it two days before a race?
If you want to run Sunday, then that would be four days this week, not three!
If the knee is bothersome, take care.
But it really came down to the fact that it was dark out.
Yes, and I frankly am just not ready for it.
I was okay running Tuesday and all the other nights recently as I had already started and it got darker as the sun set and the work out continued. But tonight, I would have started to run in the dark. I wimped out. Okay, that's one way of putting it.
The other way is that it would be four days this week... yes, that's better... the three day plan rules...
If you need a refresher on the rules for running in the dark, you can follow this link.
Why push it two days before a race?
If you want to run Sunday, then that would be four days this week, not three!
If the knee is bothersome, take care.
But it really came down to the fact that it was dark out.
Yes, and I frankly am just not ready for it.
I was okay running Tuesday and all the other nights recently as I had already started and it got darker as the sun set and the work out continued. But tonight, I would have started to run in the dark. I wimped out. Okay, that's one way of putting it.
The other way is that it would be four days this week... yes, that's better... the three day plan rules...
If you need a refresher on the rules for running in the dark, you can follow this link.
Tuesday, September 13, 2005
Running with the FIRST Plan
Yes, a small group came out tonight for our track workout. We start at 7:00 PM Eastern but it is getting dark so early now, we may have to start earlier next week and then decide what to do beyond that. So we'll leave that topic for another time.
As mentioned here, the FIRST plan has three days of running; one day running intervals on the track, one with a tempo run, and one distance run. They also recommend two days of cross training (but emphasize not to run on those days).
We did a ladder today; running 400, 800, 1200, 800, and 400 meters with a half lap walk and half lap easy jog recovery between intervals. The idea is to be consistent with the pace on the intervals and for the most part we were. It got difficult in that without a light on my watch I had trouble reading it in the dark but otherwise we had a fairly tight range for our pace on each lap of the intervals.
A mile warm up, another mile warm down and we called it a day, logging 4 miles for the book and getting some good pace work in.
Nice work Pacers!
As mentioned here, the FIRST plan has three days of running; one day running intervals on the track, one with a tempo run, and one distance run. They also recommend two days of cross training (but emphasize not to run on those days).
We did a ladder today; running 400, 800, 1200, 800, and 400 meters with a half lap walk and half lap easy jog recovery between intervals. The idea is to be consistent with the pace on the intervals and for the most part we were. It got difficult in that without a light on my watch I had trouble reading it in the dark but otherwise we had a fairly tight range for our pace on each lap of the intervals.
A mile warm up, another mile warm down and we called it a day, logging 4 miles for the book and getting some good pace work in.
Nice work Pacers!
Monday, September 12, 2005
CVS Results
Race day came with good weather. Sunny, clear skies, cool (50's) in the morning with a forecasted high in the 80's. The race was scheduled to start at 11:15 so I was hoping it would not heat up too much.
Drove down to Providence and found a parking spot in one of the state office lots near the Capitol building. The Capitol is always impressive up close. It's white marble dome weathered and towering with the Minute Man on top.
Found the big white tent well organized for a quick in and out with number, chip and goody bag courtesy of CVS.
Back to the car to pin the number on, drop the goody bag, and find a spot to rest for a bit. Two hours to the race. Time to meditate and watch the crowd start gathering. Maybe stretch a little before warming up with about 30 minutes before the race.
Found a spot on the Capitol lawn and settled in. No camera with me to take any pictures so they are all mental snapshots.
Sun rising higher now, the tree shadows shrinking slowly. I'll need to move to stay in the shade eventually.
A band is doing its sound check in the tent beyond the row of trees where I am. I hear them but can't see them. Testing, drums, saxaphone...
Small groups of runners all around on the lawn. This one some sort of exercise group. A few of them are running their first race and full of questions. The experts share willingly. A couple get up and go for a jog to warm up.
This group to the left is active. Two or three there. Others stop by coming down from the Capitol heading for the registration tent. Chat a bit, move on. Some return to the tree and the group gradually grows.
This group to the right is similar. Definitely a company team. More t-shirts all the same. Ah, a banner has arrived and is now being hung from a couple of the branches to tell the world who they are. I am behind and can't read it until later.
Party tables are being set up for the post chute refreshments. You'd recognize them. There standard folding tables. No fancy cloth covering here though. A fork lift brings over pallets of Poland Spring water. The volunteers are busy taking the water and spreading it out for an easy grab when the runners come through. The tables also had some fruit (apples and bananas), and fruit juice. Some white bags with the CVS logo were also ready, these had a couple of fruit, an energy bar, and a bottle of water.
Over on the starting line, the kids races are being held. Each age group has two races with the boys and girls running separately. The top five names are announced for each race. Nice touch for the young ones. I hope they enjoy the run.
A high school team comes in and overwhelms some folks sitting to my left. They get up and move. The team stays, gathers around the coach, listens to their instructions and begins to settle in. There are two racers specifically for high school teams after the major 5K race is run today. This will be a full day of running for those willing to watch.
Getting on 30 mintues to race time so I get up and start my warm up. A good run around the Capitol follwed by some strides along the grassy edge of the sidewalk. Almost ready to sweat but not quite. That will be good enough for today.
I stop for more stretching as I make my way closer to the starting line. The parade lead by a bag piper band is finishing. The National Anthem is song. And then the welcome speeches, not too many today just the mayor, short and to the point.
It is good to see so many people doing so much healthy activity today. The announcer says about 7000 folks are running today. When I checked the results later there were 2800 in the open 5K so the remainder must have been all the kids races? Possible I guess.
The elite runners are being introduced. I hear Adam Goucher is here. Adam played a lead role in the book "Running with the Buffalos" by Chris Lear.
The wheel chair competitors are sent off, soon it will be our turn. Last minute stretching. Small talk with the runners around about the weather, the course, the crowd. We make room for the Worcester Fire Dept Bag Piper Band to go by. They had lead the parade. Go Worcester!
And the race is underway. The first mile felt good in 7:10, the second felt the same but I'd slipped off to 7:30. I need to hold the pace now, can't slip any more. Why do they put the finish on top of this hill? Oh well, it is less than at TriCounty. Up and over we go to the finish. The third mile mark (on the hill) was 22:40, so I had slipped further to 8:00 for that mile. Oh well, I finished in 22:58 chip time, 23:04 elapsed time. Not bad, but I should have done better.
Through the chute, take off the chip, grab some refreshments (added some fruit and water to the CVS bag), stood for a bit checking out the crowd, drinking some water. Another Pacer was supposed to run today but try as I might could not find her anywhere. When I checked the results later, she did run and ran well finishing well ahead of me. Good running!
Another race coming up this Saturday, at the Crackerbarrel Classic.
Hapy running!
Drove down to Providence and found a parking spot in one of the state office lots near the Capitol building. The Capitol is always impressive up close. It's white marble dome weathered and towering with the Minute Man on top.
Found the big white tent well organized for a quick in and out with number, chip and goody bag courtesy of CVS.
Back to the car to pin the number on, drop the goody bag, and find a spot to rest for a bit. Two hours to the race. Time to meditate and watch the crowd start gathering. Maybe stretch a little before warming up with about 30 minutes before the race.
Found a spot on the Capitol lawn and settled in. No camera with me to take any pictures so they are all mental snapshots.
Sun rising higher now, the tree shadows shrinking slowly. I'll need to move to stay in the shade eventually.
A band is doing its sound check in the tent beyond the row of trees where I am. I hear them but can't see them. Testing, drums, saxaphone...
Small groups of runners all around on the lawn. This one some sort of exercise group. A few of them are running their first race and full of questions. The experts share willingly. A couple get up and go for a jog to warm up.
This group to the left is active. Two or three there. Others stop by coming down from the Capitol heading for the registration tent. Chat a bit, move on. Some return to the tree and the group gradually grows.
This group to the right is similar. Definitely a company team. More t-shirts all the same. Ah, a banner has arrived and is now being hung from a couple of the branches to tell the world who they are. I am behind and can't read it until later.
Party tables are being set up for the post chute refreshments. You'd recognize them. There standard folding tables. No fancy cloth covering here though. A fork lift brings over pallets of Poland Spring water. The volunteers are busy taking the water and spreading it out for an easy grab when the runners come through. The tables also had some fruit (apples and bananas), and fruit juice. Some white bags with the CVS logo were also ready, these had a couple of fruit, an energy bar, and a bottle of water.
Over on the starting line, the kids races are being held. Each age group has two races with the boys and girls running separately. The top five names are announced for each race. Nice touch for the young ones. I hope they enjoy the run.
A high school team comes in and overwhelms some folks sitting to my left. They get up and move. The team stays, gathers around the coach, listens to their instructions and begins to settle in. There are two racers specifically for high school teams after the major 5K race is run today. This will be a full day of running for those willing to watch.
Getting on 30 mintues to race time so I get up and start my warm up. A good run around the Capitol follwed by some strides along the grassy edge of the sidewalk. Almost ready to sweat but not quite. That will be good enough for today.
I stop for more stretching as I make my way closer to the starting line. The parade lead by a bag piper band is finishing. The National Anthem is song. And then the welcome speeches, not too many today just the mayor, short and to the point.
It is good to see so many people doing so much healthy activity today. The announcer says about 7000 folks are running today. When I checked the results later there were 2800 in the open 5K so the remainder must have been all the kids races? Possible I guess.
The elite runners are being introduced. I hear Adam Goucher is here. Adam played a lead role in the book "Running with the Buffalos" by Chris Lear.
The wheel chair competitors are sent off, soon it will be our turn. Last minute stretching. Small talk with the runners around about the weather, the course, the crowd. We make room for the Worcester Fire Dept Bag Piper Band to go by. They had lead the parade. Go Worcester!
And the race is underway. The first mile felt good in 7:10, the second felt the same but I'd slipped off to 7:30. I need to hold the pace now, can't slip any more. Why do they put the finish on top of this hill? Oh well, it is less than at TriCounty. Up and over we go to the finish. The third mile mark (on the hill) was 22:40, so I had slipped further to 8:00 for that mile. Oh well, I finished in 22:58 chip time, 23:04 elapsed time. Not bad, but I should have done better.
Through the chute, take off the chip, grab some refreshments (added some fruit and water to the CVS bag), stood for a bit checking out the crowd, drinking some water. Another Pacer was supposed to run today but try as I might could not find her anywhere. When I checked the results later, she did run and ran well finishing well ahead of me. Good running!
Another race coming up this Saturday, at the Crackerbarrel Classic.
Hapy running!
Sunday, September 11, 2005
Race day today
Heading to Providence for the CVS 5K.
Will be back later to let you know how it went.
Should be a glorious day to run!
Will be back later to let you know how it went.
Should be a glorious day to run!
Wednesday, September 07, 2005
Warm down
With the absolutely gorgeous running weather we have been experiencing here in New England this week, cool nights (50's) and nice days (70's), this is the time of year to run.
But no matter what time of year, the first mile is always the toughest. If you have been active duing the day before running, you at least have gotten the body moving. If you have the typical office job, much of the time is spent sitting so you do need to go slower in that first mile to allow the body to start shifting gears.
With the humidity we had this summer, the warm down was more of a cool down. Moving directly to cool refreshing drinks, pool, lawn sprinkler or shower, whatever was available. Now that the weather is perfect for running, you should not neglect the warm down. Neglecting this part of the workout will make the first mile the next time even harder than it should be,
So what should you do during a warm down?
Run slowly - or jog a 1/2 mile to mile at a slower pace. This should be an easy "talk pace". You can run with your partners and talk comfortably. Review the workout, how it went, what is coming up over the next day or week.
Stretch - lightly stretch to ensure that you have your full range of motion. You body should be at its most flexible now having completed your workout. It may also have started tightening up again depending upon the type and effort of your workout. Hence, the need for a light stretch to ensure that the muscles are limber and loose.
Fluids - take a drink. Water is best but any of the sport drinks will work to help replenish your body fluids.
Dry clothes - Your body compensated for the heat of the workout by generating sweat. This will feel cooler now that you have stopped. As much as this is a "nice" feeling, get out of your wet clothes and put some dry clothes on. Depending upon how much you do sweat, the second set may not stay dry too long but it will be better for you, and your partners, as you hang around for the post run chatter.
Did I forget something? Is there something you do for you warm down that you would like to share? Let me know.
A good warm down is crucial to having a good run the next time!
But no matter what time of year, the first mile is always the toughest. If you have been active duing the day before running, you at least have gotten the body moving. If you have the typical office job, much of the time is spent sitting so you do need to go slower in that first mile to allow the body to start shifting gears.
With the humidity we had this summer, the warm down was more of a cool down. Moving directly to cool refreshing drinks, pool, lawn sprinkler or shower, whatever was available. Now that the weather is perfect for running, you should not neglect the warm down. Neglecting this part of the workout will make the first mile the next time even harder than it should be,
So what should you do during a warm down?
Run slowly - or jog a 1/2 mile to mile at a slower pace. This should be an easy "talk pace". You can run with your partners and talk comfortably. Review the workout, how it went, what is coming up over the next day or week.
Walk - yes, runners can and should walk. If in the warm down you only jogged 1/2 mile, do the other 1/2 mile walking. During the workout, your heart rate was elevated. The warm down will allow the heart to recover, to return to its normal rate, for oxygen to continue to flow throughout your body replenishing the supply in your muscles.
Fluids - take a drink. Water is best but any of the sport drinks will work to help replenish your body fluids.
Dry clothes - Your body compensated for the heat of the workout by generating sweat. This will feel cooler now that you have stopped. As much as this is a "nice" feeling, get out of your wet clothes and put some dry clothes on. Depending upon how much you do sweat, the second set may not stay dry too long but it will be better for you, and your partners, as you hang around for the post run chatter.
Did I forget something? Is there something you do for you warm down that you would like to share? Let me know.
A good warm down is crucial to having a good run the next time!
FIRST Plan Underway
A group of the Pacers have started training according to the FIRST Plan as mentioned here previously.
This is an easy conversion for me, I just drop one day of running. I now join my wife for a walk on Saturday mornings. I also add a set of weight bar exercises two days a week to help tone the upper body.
Time will tell what our results will be with this plan. I expect we will see better running and less injuries.
This is an easy conversion for me, I just drop one day of running. I now join my wife for a walk on Saturday mornings. I also add a set of weight bar exercises two days a week to help tone the upper body.
Time will tell what our results will be with this plan. I expect we will see better running and less injuries.
Wednesday, August 17, 2005
Taming That Gremlin
John Bingham writes well about listening to and ultimately dealing with the little voice runner's always hear. The voice that sometimes is helpful but sometimes is that of the gremlin.
Good advice for all runners. The gremlin is there. Recognize it and forget it!
Read the full article here.
I'm talking about that little voice that whispers what it thinks you should be doing. Sometimes the voice is called your conscience, when it thinks what you're doing isn't right. But there's another voice that many of us hear. I know I do, or at least I used to. This is the voice of the Gremlin. This is the voice that tells you whatever you're doing isn't good enough, that you should be able to run faster or farther, and that simply enjoying yourself is no reason to keep running. The Gremlin tells you that no matter how much you've improved your life or your running, you still have a long way to go....
The next time you hear yourself thinking that a run isn't good enough, far enough, or fast enough, listen carefully to that voice. Ignoring it won't make it go away. Listen to it, thank it for its opinion, and then forget it.
Good advice for all runners. The gremlin is there. Recognize it and forget it!
Read the full article here.
Tuesday, August 16, 2005
Falmouth 2005
Yes, it was hot and humid. But you know, for a run under those circumstances, I would not hesitate to do it again there. The organization/coordination of the volunteers to fill the water stops, the Falmouth residents (summer or permanent) who had their hoses out, who had orange slices out, who were clapping and cheering you on was just wonderful. It is truly an experience!
I know of one runner who hesitated to take a break and walk because there were some many people watching, she felt embarrassed. Walking at a water stop is okay though. You want to make sure that you get a good portion of the water inside and dump the remainder on the head and back of the neck.
Remember being told to always where a hat in winter time? That 90% of your heat escapes through your head? Well, it is true and that same heat will try to escape in summer also. Hence, the importance of hats. Hence, putting some water on your head to help cool it off. Putting some water on the back of your neck to help cool off that critical junction point.
With the heat and humidity, the race became a workout. I dropped my target pace down and ran comfortably to finish. There were about 1800 folks in front of me and another 5700 behind me so it was a decent performance for a good workout in these conditions.
To race this course would be a challenge. The crowd and staggered start would provide some real tactical opportunities. One would need to be in the front of their color's corral. One would need navigate carefully through the crowd to gain some running room and then be careful to maintain the pace. Fortunately, the mile markers are well done. There are big clocks running the elapsed time (for the first seeded starters). Assuming you have your own watch, you can check your splits against the official clock. I was fortunate to have my watch be only one second off the official time taken by the chip.
The course itself is challenging but not overly so. The first 2.5 miles or so are rolling through wooded country roads, fairly narrow that twist and bend this way and that. This stretch goes by very quickly. Then you break out into the open running parallel to the beach. The sun was hidden by the overcast on this day. There was something of a breeze coming over our shoulders. At least, it was not against us. At about 4.5 miles, the course turned into the final portion more like city streets, buildings on both sides, some turns but more spread apart, left then right, then right again and soon you are at the 6 mile, then the 10K markers before you make the final turn, climb the final hill ( a respectable one coming at this point but not a real elevation), top out and then cover the last .5 mile down gradually into the finish.
My thanks to all those who helped to make the Falmouth Road Race a great event!
I know of one runner who hesitated to take a break and walk because there were some many people watching, she felt embarrassed. Walking at a water stop is okay though. You want to make sure that you get a good portion of the water inside and dump the remainder on the head and back of the neck.
Remember being told to always where a hat in winter time? That 90% of your heat escapes through your head? Well, it is true and that same heat will try to escape in summer also. Hence, the importance of hats. Hence, putting some water on your head to help cool it off. Putting some water on the back of your neck to help cool off that critical junction point.
With the heat and humidity, the race became a workout. I dropped my target pace down and ran comfortably to finish. There were about 1800 folks in front of me and another 5700 behind me so it was a decent performance for a good workout in these conditions.
To race this course would be a challenge. The crowd and staggered start would provide some real tactical opportunities. One would need to be in the front of their color's corral. One would need navigate carefully through the crowd to gain some running room and then be careful to maintain the pace. Fortunately, the mile markers are well done. There are big clocks running the elapsed time (for the first seeded starters). Assuming you have your own watch, you can check your splits against the official clock. I was fortunate to have my watch be only one second off the official time taken by the chip.
The course itself is challenging but not overly so. The first 2.5 miles or so are rolling through wooded country roads, fairly narrow that twist and bend this way and that. This stretch goes by very quickly. Then you break out into the open running parallel to the beach. The sun was hidden by the overcast on this day. There was something of a breeze coming over our shoulders. At least, it was not against us. At about 4.5 miles, the course turned into the final portion more like city streets, buildings on both sides, some turns but more spread apart, left then right, then right again and soon you are at the 6 mile, then the 10K markers before you make the final turn, climb the final hill ( a respectable one coming at this point but not a real elevation), top out and then cover the last .5 mile down gradually into the finish.
My thanks to all those who helped to make the Falmouth Road Race a great event!
Saturday, August 13, 2005
Falmouth Hotspot
Found an internet hotspot, Coffee Obsession, conveniently located near where we are staying here in Falmouth. The Palmer House Inn is a wonderful B&B. I highly recommend it.
Falmouth is itself a hotspot, with temps in the 80's and high humidity. This is not good for running fast or long, both of which I was planning to do on Sunday. Sounds like it will be long and slow.
Drove the course twice yesterday when we arrived. The first time I guessed wrong on the turn coming out of Woods Hole and found the 2 mile marker but not the 1 mile. The second time around found the 1 mile marker.
This is a challenging course. The first 2 and half or so miles are rolling, mostly tree shaded roads but fairly narrow so it will be tight running in the crowd. The course then flattens for the stretch along the beach. This section is wide open to sun and breeze. Hopefully they will be kind to us tomorrow.
After the 4 mile mark, we get back into turns and sections in the residential sections before heading up a hill after the 10K mark. This hill, not a really big one, comes down gradually to the finish.
Weather and crowd will be factors. I will go slower (because of the weather) and look to talk more with my compatriots in the crowd. This should help the time go by quick enough.
I'll let you know how it goes.
Have a good run!
Falmouth is itself a hotspot, with temps in the 80's and high humidity. This is not good for running fast or long, both of which I was planning to do on Sunday. Sounds like it will be long and slow.
Drove the course twice yesterday when we arrived. The first time I guessed wrong on the turn coming out of Woods Hole and found the 2 mile marker but not the 1 mile. The second time around found the 1 mile marker.
This is a challenging course. The first 2 and half or so miles are rolling, mostly tree shaded roads but fairly narrow so it will be tight running in the crowd. The course then flattens for the stretch along the beach. This section is wide open to sun and breeze. Hopefully they will be kind to us tomorrow.
After the 4 mile mark, we get back into turns and sections in the residential sections before heading up a hill after the 10K mark. This hill, not a really big one, comes down gradually to the finish.
Weather and crowd will be factors. I will go slower (because of the weather) and look to talk more with my compatriots in the crowd. This should help the time go by quick enough.
I'll let you know how it goes.
Have a good run!
Friday, August 12, 2005
Falmouth Road Race Weekend
Heading to the Cape for the road race... maybe I'll catch some WiFi somewhere but otherwise, I'll provide updates on the other side of the weekend!
Have a good run!
Have a good run!
Thursday, August 11, 2005
Two down - two to go
Ran the 200 M at the meet last night, apparently it was not the week for the 400 M. I elected to run the 200 as I had not been able to get a good split in previous workouts. Good split being able to break 30 for the 200. If I can break 30, then I feel confident I can get close to 60 for 400.
It was warm. The humidity in New England this summer has been about as bad I recall. It makes it easier to warm up (takes less time) but makes it harder to run well.
I was pleased with my 28.9 time. That was okay! Not great, I would have been happier to go faster but this works. So next week is the final meet. Here's hoping for better weather.
Tonight was the Pub Run 5K. The car temp gauge said it was 96. It was humid at 7:00PM when we started. I started well but did not hold the pace finishing in a respectable 23:30.
The conversation with the group after the race made it a good night.
Now the long run on Sunday at Falmouth. The weather is supposed to be hot/humid again. Oh well, since it is my first time there, anything I do will be a PR so we'll take it easy and see what happens.
It was warm. The humidity in New England this summer has been about as bad I recall. It makes it easier to warm up (takes less time) but makes it harder to run well.
I was pleased with my 28.9 time. That was okay! Not great, I would have been happier to go faster but this works. So next week is the final meet. Here's hoping for better weather.
Tonight was the Pub Run 5K. The car temp gauge said it was 96. It was humid at 7:00PM when we started. I started well but did not hold the pace finishing in a respectable 23:30.
The conversation with the group after the race made it a good night.
Now the long run on Sunday at Falmouth. The weather is supposed to be hot/humid again. Oh well, since it is my first time there, anything I do will be a PR so we'll take it easy and see what happens.
Have a good run...
Wednesday, August 10, 2005
The FIRST Training Plan - Detailed Marathon Prep
For the FIRST Training posted previously, here is a detailed version of the training for a marathon.
| The FIRST Training Plan | |||
| The FIRST marathon program includes three running workouts per week—a speed workout, a tempo run, and a long run. Here’s the full, 16-week marathon training program. Participants are also encouraged to cross-train for 40 to 45 minutes on two other days per week. | |||
| Week | Tuesday | Thursday | Saturday Long |
| 1 | 8x400 meters | 3 miles | 10 miles |
| 2 | 4x1200m | 5 miles | 12 miles |
| 3 | 6x800m | 7 miles | 13 miles |
| 4 | 3x1600m | 3 miles | 10 miles |
| 5 | 10x400m | 5 miles | 14 miles |
| 6 | 5x1200m | 5 miles | 15 miles |
| 7 | 7x800m | 8 miles | 17 miles |
| 8 | 3x1600m | 10 miles | 13 miles |
| 9 | 12x400m | 3 miles | 18 miles |
| 10 | 8x800m | 5 miles | 15 miles |
| 11 | 4x1600m | 8 miles | 20 miles |
| 12 | 12x400m | 5 miles | 15 miles |
| 13 | 6x1200m | 5 miles | 20 miles |
| 14 | 7x800m | 4 miles | 15 miles |
| 15 | 3x1600m | 8 miles | 10 miles |
| 16 | 30 min easy w 5x60s | 20 min easy w 3 or 4 pickups | |
| The FIRST Paces | |||
| The training paces recommended by the FIRST program are somewhat faster than those recommended by other training plans. Of course, with just three running days a week, you should be well rested for each workout. Here are the paces you’ll need to run, each expressed relative to your current 10-K race pace. | |||
| Long Run | 10-K pace + 60 to 75 seconds/mile | ||
| Long Tempo | 10-K + 30 to 35 seconds | ||
| Mid Tempo | 10-K + 15 to 20 seconds | ||
| Short Tempo | 10-K pace | ||
| 1600m Repeats | 10-K - 35 to 40 seconds | ||
| 1200m Repeats | 10-K - 40 to 45 seconds | ||
| 800m Repeats | 10-K - 45 to 50 seconds | ||
| 400m Repeats | 10-K - 55 to 60 seconds | ||
Tuesday, August 09, 2005
The Less is More Running Plan
From Runner's World and the writing of Amby Burfoot, I find this alternative running plan that I like a whole lot.
The basic plan calls for three days of running and two or more days of cross training. The running days are one long distance, one track workout, and one paced/tempo distance run. Generally the days would be spread over the week as Tuesday, Thursday and Saturday/Sunday.
It abides by the hard/easy rule. If you do a hard workout one day, you need to go easy the next. Your body simply needs time to rebuild/repair the muscles that were exercised on the hard day. Without the recovery (i.e. easy workout) including sleep and nutrition, the body will ultimately break down. It will. The question is when.
It touches the three major elements of all most every training plan I have seen. You need to work on your speed (i.e. the track workout), you need to build up your basic strength (i.e. distance workout), you need to practice running at pace for good distances (i.e. the paced/tempo run).
The plan is flexible enough to adapt to other race types and not just the marathon. I expect you could develop a mean 5K time with this plan. Someone could develop a mean 10K time. You can go up the ladder of races and do well by this plan. And while this is focused on distance running, this could be adapted for shorter distances as well.
The FIRST folks did another study in the fall of 2004. This time recruiting 25 folks for a marathon. They maintained the three day running routine and were encouraged to do two days of cross training.
The 8 basic rules of the FIRST plan are as follows:
I am modifying my running plan to go this way. I will cut out one day, coming down from four to three but mileage and effort should gradually increase.
I already do a long run but as I am not gearing for a marathon, I do not think I will end up with a 20 mile run. I will go higher than the 10 I currently can do, up at least to 13-15.
Instead of the hill workout one day and the track workout another day, I'll bring them together. Focusing on the track while the weather is still good then pick some local roads for the appropriate distance needed to the repeats when the track is no longer an option. The local roads by nature will include some hills if not inclines and declines to help add that element to the plan.
The paced or tempo run is something I currently do alone. It will be good to see if others are willing to give this a try and join me for the run.
So what do you think? Will you give it a try?
If you would like some help "personalizing" this plan for your own goals, let me know.
You can read the full Runner's World article here.
You can visit the Furman Institute of Running and Scientific Training website here.
The basic plan calls for three days of running and two or more days of cross training. The running days are one long distance, one track workout, and one paced/tempo distance run. Generally the days would be spread over the week as Tuesday, Thursday and Saturday/Sunday.
The Furman Institute of Running and Scientific Training (FIRST) marathon program was born, in a sense, when Bill Pierce and Scott Murr decided to enter a few triathlons way back in the mid-1980s. Just one problem: They hit the wall when they added biking and swimming to their running. The demands of three-sport training were too much, so they cut back their running from six days a week to four. To their surprise, they didn't slow down in local road races. So they cut back to three days of running. "Lo and behold, our 10-K, half-marathon, and marathon times didn't suffer at all," says Pierce. "The more we discussed this--and we discussed it a lot--the more we became convinced that a three-day program, with some cross-training, was enough to maintain our running fitness."I like the plan for a number of reasons:
It abides by the hard/easy rule. If you do a hard workout one day, you need to go easy the next. Your body simply needs time to rebuild/repair the muscles that were exercised on the hard day. Without the recovery (i.e. easy workout) including sleep and nutrition, the body will ultimately break down. It will. The question is when.
It touches the three major elements of all most every training plan I have seen. You need to work on your speed (i.e. the track workout), you need to build up your basic strength (i.e. distance workout), you need to practice running at pace for good distances (i.e. the paced/tempo run).
The plan is flexible enough to adapt to other race types and not just the marathon. I expect you could develop a mean 5K time with this plan. Someone could develop a mean 10K time. You can go up the ladder of races and do well by this plan. And while this is focused on distance running, this could be adapted for shorter distances as well.
In the fall of 2003, FIRST launched its training program. Applicants were told they would have to undergo pre- and postprogram physiological testing in Furman's Human Performance Lab, and run three very specific running workouts each week. There were no restrictions on additional running or cross-training workouts, and there was no "final exam" test race. The postprogram lab tests showed that subjects had improved their running economy by two percent, their maximal oxygen uptake by 4.8 percent and their lactate-threshold running pace by 4.4 percent. In other words, the three workouts had led to better fitness and race potential. FIRST was off and running.Yes, not only does this plan meet most basic requirements for good training programs. It also has some real scientific test results to back it up. These kinds of improvements do not happen by chance. It takes work, hard work, careful planning, and execution to maintain the discipline to allow for the recovery, stay on track and perform. There is no reason why you can not do this.
The FIRST folks did another study in the fall of 2004. This time recruiting 25 folks for a marathon. They maintained the three day running routine and were encouraged to do two days of cross training.
How did they do? All 21 finished, with 15 setting personal bests. Four of the six who didn't set PRs ran faster than their most recent marathon. "It was so exhilarating to watch them come in, and it was quite a relief, too," says Pierce. "When you're responsible for 21 people who cut back their marathon training because you told them to, well, that can make you a little nervous." What's more, as postrace lab testing showed, the FIRST participants had improved their maximal oxygen uptake by an average of 4.2 percent and their lactate threshold running speed by 2.3 percent. Bonus: They also reduced their body fat by an average of 8.7 percent. "We think the results show that our program was a big success," says Pierce. "Our people didn't get hurt, and most ran their best-ever marathon. I think we showed that you can teach people to train more efficiently."These are good numbers. Yes, the group was selected. They had one major qualification, all of the runners had to be capable of running ten miles. But for the study purposes, that was fine. The plan as mentioned before is flexible and adaptable for the race of your choice.
The 8 basic rules of the FIRST plan are as follows:
- Run Efficiently, Run for Life
- Run Three Times a Week...And No More
- Build Your Long Run to 20 Miles
- Run Three Different Kinds of Tempo Runs
- Put More Variety in Your Speedwork
- Cross-Train Twice a Week...Hard
- Don't Try to Make up for Lost Time
- Follow a 3-Week Taper
I am modifying my running plan to go this way. I will cut out one day, coming down from four to three but mileage and effort should gradually increase.
I already do a long run but as I am not gearing for a marathon, I do not think I will end up with a 20 mile run. I will go higher than the 10 I currently can do, up at least to 13-15.
Instead of the hill workout one day and the track workout another day, I'll bring them together. Focusing on the track while the weather is still good then pick some local roads for the appropriate distance needed to the repeats when the track is no longer an option. The local roads by nature will include some hills if not inclines and declines to help add that element to the plan.
The paced or tempo run is something I currently do alone. It will be good to see if others are willing to give this a try and join me for the run.
So what do you think? Will you give it a try?
If you would like some help "personalizing" this plan for your own goals, let me know.
You can read the full Runner's World article here.
You can visit the Furman Institute of Running and Scientific Training website here.
Sunday, August 07, 2005
Good Sunday Run
The weather was cooperative today. Approximately mid-60's, no humidity to speak of. A good day to run. Three other Pacers joined me for the 10K fun run this morning. Plenty of chatter kept us going through the first 3 or so miles, then we hit the long incline up King Street and the chatter slowed (realistically stopped) as we focused on the task at hand.
I am very familiar with this stretch of King and stayed on the left side as the road bent coming to the Rt 495 crossing. The others moved across the street and then ended up coming back to my side as the road bent back past the Parmenter School and we headed into the last mile. I had to stop briefly as I picked up some glass that stuck to the bottom of my shoe. Once that was handled, I was able to resume my stride.
Felt good after the run. My hamstrings were tight but no knee tightness (IT Band) which has been lingering recently. My adjusted running is allowing enough recovery to avoid further complications (I hope). I walked Saturday and did my Narcessian set of lifting to help provide some cross training (and save the legs). One casualty of this adjustment is a drop in the mileage (from 20-25 to 10-15) but the quality is good so I will not allow that factor to drive my thought and make me change back at this time.
As mentioned previously, I have 4 races coming up in a span of 8 days and need to maintain fresh legs. The races are shorter overall (400, 5K, 7.1 miles, and 1 mile) than the previous 4 races in 10 days (then they were all 5K or better). I have done the prework required on the hills, the track and good distance. So the tapering now is really appropriate. I will get the mileage back after this stretch in preparation for the race-a-month routine I look forward to in Sep, Oct, and Nov.
My mind set will be as critical as keeping my legs fresh. I am focused and need to remain that way without going overboard. Life presents plenty of opportunity for dissonance. I need to let it slide by me.
I hope your running is going well! If you need someone to talk about it, whether you want to adjust your plans or just need re-enforcement on how you are going, let me know.
I am very familiar with this stretch of King and stayed on the left side as the road bent coming to the Rt 495 crossing. The others moved across the street and then ended up coming back to my side as the road bent back past the Parmenter School and we headed into the last mile. I had to stop briefly as I picked up some glass that stuck to the bottom of my shoe. Once that was handled, I was able to resume my stride.
Felt good after the run. My hamstrings were tight but no knee tightness (IT Band) which has been lingering recently. My adjusted running is allowing enough recovery to avoid further complications (I hope). I walked Saturday and did my Narcessian set of lifting to help provide some cross training (and save the legs). One casualty of this adjustment is a drop in the mileage (from 20-25 to 10-15) but the quality is good so I will not allow that factor to drive my thought and make me change back at this time.
As mentioned previously, I have 4 races coming up in a span of 8 days and need to maintain fresh legs. The races are shorter overall (400, 5K, 7.1 miles, and 1 mile) than the previous 4 races in 10 days (then they were all 5K or better). I have done the prework required on the hills, the track and good distance. So the tapering now is really appropriate. I will get the mileage back after this stretch in preparation for the race-a-month routine I look forward to in Sep, Oct, and Nov.
My mind set will be as critical as keeping my legs fresh. I am focused and need to remain that way without going overboard. Life presents plenty of opportunity for dissonance. I need to let it slide by me.
I hope your running is going well! If you need someone to talk about it, whether you want to adjust your plans or just need re-enforcement on how you are going, let me know.
Wednesday, August 03, 2005
Summer Sizzler Results
I ran the 400 tonight at the Summer Sizzler meet at Franklin High School. It was warm but I have run in warmer weather this summer. I was assigned the 4th or outside lane in the open heat, all the other runners were inside (and behind) me due to the staggered start. I was not worried. I have run in all lanes at one time or another. They stayed there. I did not hear them coming at all. And when I reached the finish line, they were not close. I managed to finish well in 64.9 This was down one second from a couple of weeks ago. But still off what I want to do. I know I have at least a 62 in these legs. I'd like to think I can get below 60 but time is already running out this summer.
Next week would be the last chance. The following week, the Pacers hold their Grand Prix mile at the same track meet. I prepared for that by running the 1000 also tonight. I ran a good 6:00 mile pace; going through the half at 3:00 and finishing at 3:44. Not bad at all.
I will be adjusting my mileage and effort to stay healthy and keep the legs fresh. They did feel good once I had warmed up tonight. I want to get some distance in this weekend. I have the 400 again next Wednesday, followed by the next Pub Run on Thursday and then the Falmouth Road Race on Sunday, closing out with the Grand Prix mile the 17th.
This is a busy stretch of running coming up with some key performance opportunities. My head is in the right place. Now I need to keep the legs fresh and we'll see what happens.
Happy trails to you!
Next week would be the last chance. The following week, the Pacers hold their Grand Prix mile at the same track meet. I prepared for that by running the 1000 also tonight. I ran a good 6:00 mile pace; going through the half at 3:00 and finishing at 3:44. Not bad at all.
I will be adjusting my mileage and effort to stay healthy and keep the legs fresh. They did feel good once I had warmed up tonight. I want to get some distance in this weekend. I have the 400 again next Wednesday, followed by the next Pub Run on Thursday and then the Falmouth Road Race on Sunday, closing out with the Grand Prix mile the 17th.
This is a busy stretch of running coming up with some key performance opportunities. My head is in the right place. Now I need to keep the legs fresh and we'll see what happens.
Happy trails to you!
Sunday, July 31, 2005
Running Chart YTD 2005
Running Chart YTD 2005
Originally uploaded by shersteve.
Another milestone as I recorded 602 miles for the year to date with my run today. This years mileage now exceeds all the four prior years.
One month left in the summer and a very busy one at that: Three opportunities for the 400 (possibly less as they aren't doing the 400 each week). One more Pub Run (8/10). The Falmouth Road Race (8/14). The club Grand Prix mile (8/17).
Time to taper a little. Need to keep the legs fresh and avoid injury. Need to pay extra attention to walking, recovering on days off, and stretching post run.
I hope your summer running is going well.
Friday, July 29, 2005
Saturday, July 23, 2005
Buttermilk Falls State Park
Visiting Ithaca today, I found this park close to the hotel and decided to try running on the trails to get the workout in for the day. My daughter, preparing for the fall high school cross country season, was ready to run as well. We decided to try the Rim trail and return the Gorge trail. It was a mistake to try running it. The trail footing was okay, the elevation rise was too steep for what we were prepared to do, especially with other hikers on the trail. We did make it up and down with a good fast hiking pace. The Larch Meadow trail was flatter and a grassy mile loop mostly through some woods. This was much better for us to run on. And run we did.
Comparing what we saw to the web site photo, we may have been at the wrong place. The water shown in the picture clearly was not present today. The drought being experienced in the Midwest may be having an effect here. An excuse to some back sometime in the late spring to see what the water flow is like then. It may be more like what is in the photo.
A good workout on different terrain. Not quite the mileage total that the log book will like but some good memories and stories to take their place.
Comparing what we saw to the web site photo, we may have been at the wrong place. The water shown in the picture clearly was not present today. The drought being experienced in the Midwest may be having an effect here. An excuse to some back sometime in the late spring to see what the water flow is like then. It may be more like what is in the photo.
A good workout on different terrain. Not quite the mileage total that the log book will like but some good memories and stories to take their place.
Quick recap
Let's see, where did I leave off?
The first 400 at the meet on Wednesday 7/13 was a 65.8. Even though I had taken it easy the night before, it was not enough. My legs just did not have it. I will need to adjust for the next time.
The second "pub run" was a good one. I ran relatively even splits (7:20, 7:30, 7:20) and ran 23:12 for the 5K.
I ran twice during my visit to Chicagoland on the weekend of 7/15-7/18. We had a nice walk in the Morain Hills park and almost went back to run some of the loops. Instead I stayed closer to my brother's house and ran through the Cuba Meadows Preserve. It was about 90 and humid so I decided to follow Falstaff's advice (discretion is the better part of valor) and limited my runs to about 4-5 miles both days.
It was still humid on Tuesday for the hill workout and while I participated, I only did the warm up/warm down loops to meet with the group.
The prep for Wednesday's meet was for naught as the event schedule changed, and even though the 400 was advertised for the six week series, it was to happen on this night. Oh well, not the end of the world. Thursday was a good track workout. I might end up missing the next meet so I'll just have more time to prepare for the next time.
End of recap....
The first 400 at the meet on Wednesday 7/13 was a 65.8. Even though I had taken it easy the night before, it was not enough. My legs just did not have it. I will need to adjust for the next time.
The second "pub run" was a good one. I ran relatively even splits (7:20, 7:30, 7:20) and ran 23:12 for the 5K.
I ran twice during my visit to Chicagoland on the weekend of 7/15-7/18. We had a nice walk in the Morain Hills park and almost went back to run some of the loops. Instead I stayed closer to my brother's house and ran through the Cuba Meadows Preserve. It was about 90 and humid so I decided to follow Falstaff's advice (discretion is the better part of valor) and limited my runs to about 4-5 miles both days.
It was still humid on Tuesday for the hill workout and while I participated, I only did the warm up/warm down loops to meet with the group.
The prep for Wednesday's meet was for naught as the event schedule changed, and even though the 400 was advertised for the six week series, it was to happen on this night. Oh well, not the end of the world. Thursday was a good track workout. I might end up missing the next meet so I'll just have more time to prepare for the next time.
End of recap....
Tuesday, July 12, 2005
The hardest thing
Good hill workout tonight. I feel a little guilty in that I did not push as hard as I normally would. I have the first of the track meets tomorrow night. My first crack at the 400. But a good workout overall and good conversation with the smaller than normal group.
At one point in the warm down run, one of my running poems crafted many years ago came up out of the depths of the archives. I found it cool to have come up from memory so quickly like that. Well, I'll admit that I had been thinking of it off and on and had even gone looking for a written copy of it but I was unsuccessful in that effort which may have got the mind to working its wonders.
While I still remember it:
Any day you can run is a good day, enjoy it!
At one point in the warm down run, one of my running poems crafted many years ago came up out of the depths of the archives. I found it cool to have come up from memory so quickly like that. Well, I'll admit that I had been thinking of it off and on and had even gone looking for a written copy of it but I was unsuccessful in that effort which may have got the mind to working its wonders.
While I still remember it:
The hardest thing
is the getting up
out of
the soft easy chair
walking to the hall
to reach for my
shirt and shorts
once that far
yesterday's lingering sweat
takes over
Any day you can run is a good day, enjoy it!
Sunday, July 10, 2005
Vacation week - recap
The trip to central Pennsylvania provided the opportunity for a couple of good runs over new terrain twice this week. On our way into Weikert, I had marked out what I thought would be the five mile mark and set to run to that last Sunday. I made it there and back again, 39 minutes out, 41 minutes back but it wasn't exactly five miles. The spot turned out to be 4.5 miles away for a total run of nine miles. Close, and all-in-all a good run. Rolling farm country. Tree covered ridges along the perimeter.
On Wednesday, I ran to the 2.5 mile mark I had noted when measuring the Sunday run. The same rolling farm country but shorter distance made for a different run. The weather was cooler so that also helped. I went out in 22 minutes and came back in 21. A good run.
On Thursday, I did 8 x 100 meter pickups at the track and then a good 200. The weather was cooler still (about 50 degrees) and I was cautious warming up and striding to see that I was good and loose before turning on some speed.
On Saturday, I ran with my daughter for an easy four miles through town and then went on to add on another two mile loop for a total of six for the day.
Today there were four of us for the Pacer's ten mile group (there were seven others for the six mile run). I managed to stay with the other three until about the four mile mark when they started to pick up the pace. I left out a one mile loop at the five mile mark and turned back to finish the course with four miles to go. I knew that with four to go, getting ahead of the other three would help to keep my pace up so they would not catch me before the finish. If I had stayed behind them, I would have continued to loose contact with them and ended up running slower (and one less mile) but the pace/effort was more important than the extra mile. I did slow somewhat but managed to stay enough on pace so that they did not catch me.
The first open track meet at the high school comes up on Wednesday. My first shot at running the 400. There will be five more times to meet my goal. Hopefully, I will meet it without needing to use all six attempts. Based upon what I have done thus far, it may still take a couple of tries. It will depend on how fresh I am coming into Wednesday.
With the Pacers hill workout scheduled for Tuesday's I may have to adjust what I would do there at least once. We'll see how it goes.
I hope your running finds you healthy and fresh.
If not, what can you change to be fresh for a run?
If you would like some suggestions, post a comment or send me an email.
Enjoy!
On Wednesday, I ran to the 2.5 mile mark I had noted when measuring the Sunday run. The same rolling farm country but shorter distance made for a different run. The weather was cooler so that also helped. I went out in 22 minutes and came back in 21. A good run.
On Thursday, I did 8 x 100 meter pickups at the track and then a good 200. The weather was cooler still (about 50 degrees) and I was cautious warming up and striding to see that I was good and loose before turning on some speed.
On Saturday, I ran with my daughter for an easy four miles through town and then went on to add on another two mile loop for a total of six for the day.
Today there were four of us for the Pacer's ten mile group (there were seven others for the six mile run). I managed to stay with the other three until about the four mile mark when they started to pick up the pace. I left out a one mile loop at the five mile mark and turned back to finish the course with four miles to go. I knew that with four to go, getting ahead of the other three would help to keep my pace up so they would not catch me before the finish. If I had stayed behind them, I would have continued to loose contact with them and ended up running slower (and one less mile) but the pace/effort was more important than the extra mile. I did slow somewhat but managed to stay enough on pace so that they did not catch me.
The first open track meet at the high school comes up on Wednesday. My first shot at running the 400. There will be five more times to meet my goal. Hopefully, I will meet it without needing to use all six attempts. Based upon what I have done thus far, it may still take a couple of tries. It will depend on how fresh I am coming into Wednesday.
With the Pacers hill workout scheduled for Tuesday's I may have to adjust what I would do there at least once. We'll see how it goes.
I hope your running finds you healthy and fresh.
If not, what can you change to be fresh for a run?
If you would like some suggestions, post a comment or send me an email.
Enjoy!
Friday, July 01, 2005
Friday night
Track work out last night went well. Only a couple of weeks until the summer open meets start on July 13th. That will bring the first of 6 opportunities to run the 400 M and meet or exceed my goal time. Ran 6 x 200's last night. Felt pretty good. Stayed strong through the six repeats. Did not drop as fast as I wanted to but I started at 33, dropped to 32 for the next 2 and then to 31 for the last three. Not bad for the first time on the track in three weeks.
Will need to do some 100's before coming back to the track. Need to try and get the legs turning quicker. Will work that into one or more of my runs in the next couple of days.
Heading out of town for a bit. To the wilds of central PA to visit some friends there. Will have new roads and territory to explore.
Catch you later. Happy running!
Will need to do some 100's before coming back to the track. Need to try and get the legs turning quicker. Will work that into one or more of my runs in the next couple of days.
Heading out of town for a bit. To the wilds of central PA to visit some friends there. Will have new roads and territory to explore.
Catch you later. Happy running!
Subscribe to:
Posts (Atom)