Rainy Thursday I headed out with Bill, Mike and Jeff for my final four miles of the month.
At 2.5 miles into our quick stroll I reach my first 100 mile month of 2007!
Zipped along at a nice 8:08/mi pace to complete the 4 miles in 32:57.
I ran 17 times this month avg 6 miles a run. Not bad!
Thursday, May 31, 2007
Wednesday, May 30, 2007
2 1/2 to Go
Mid-80's and humid, Bill and I went for an "easy" 6 mile run. With this being my 4th running day in a row I knew my legs were not too springy.
Mile 1 = 8:32/mi (not bad)
Mile 2 = 8:46/mi (not bad again)
Mile 3 = 9:12/ mi (getting hot)
Mile 4 = 9:44/mi (water break)
Mile 5 = 9:55/mi (traffic & hot)
Mile 6 = 8:16/mi (Woo hoo!)
9:04/mi pace overall in the heat. Perfect!
Two and a half miles left to hit a 100 miles for the month. See you tomorrow!
Mile 1 = 8:32/mi (not bad)
Mile 2 = 8:46/mi (not bad again)
Mile 3 = 9:12/ mi (getting hot)
Mile 4 = 9:44/mi (water break)
Mile 5 = 9:55/mi (traffic & hot)
Mile 6 = 8:16/mi (Woo hoo!)
9:04/mi pace overall in the heat. Perfect!
Two and a half miles left to hit a 100 miles for the month. See you tomorrow!
Tuesday, May 29, 2007
Five at Five
82 F and I was out for 5 miles as I push to hit 100 miles for the month.
I looked at my Garmin at mile one. Doh, I didn't start. So I started it up within feet of the mile 1 mark. For the next mile I kept thinking about how I won't get credit for that mile when I look back months from now. I was getting hot as I completed miles 2 so I stopped thinking about.
I was heating up by mile 3 1/2. Sweating like a ____ in ____. <-- I know there's some saying that can fit there. You choose!
I finished the 5 miles in an estimated 45:40. Plus or minus 10 seconds.
I was sweaty for the next 40 minutes.
I looked at my Garmin at mile one. Doh, I didn't start. So I started it up within feet of the mile 1 mark. For the next mile I kept thinking about how I won't get credit for that mile when I look back months from now. I was getting hot as I completed miles 2 so I stopped thinking about.
I was heating up by mile 3 1/2. Sweating like a ____ in ____. <-- I know there's some saying that can fit there. You choose!
I finished the 5 miles in an estimated 45:40. Plus or minus 10 seconds.
I was sweaty for the next 40 minutes.
Monday, May 28, 2007
Parched Memorial Day 2007
After a nice 7 mile run yesterday, I had a beautiful 70 F holiday to get out for a long run.
I haven't done this many miles within 24 hours since the marathon in January. I decided that with the reasonably nice quantity of runs I've been getting in the past 4-weeks that my body could withstand getting out on a good 14 mile run today.
I hit the first mile at 8:08/mi pace. Boston is within reach!
I slowed the next 3 miles to an 8:45/ mi pace. Ok, Boston is going to be harder.
I came past the 10 km mark at 55 mins. I was slowin' down a bit, but still a fine pace. I finished my first 7 miles right around 62 mins.
I had my water pickup at the turn around. I was parched since I ran the first hour without water. On I went.
By 8 miles I could tell the endurance training isn't there. My legs were getting heavy. I wasn't able to keep the pace. My breathing was easier 'cause I wasn't goin' as fast. It seemed to be getting hotter out.
Water is gone by 10 miles.
Mile 11 I'm parched again.
Mile 12 I started having thoughts about a Red Bull. Where did that come from? Did I mention that I'm parched?
Mile 13 my shirt is off. No water. It feels about 90F...but it's only 73F. I get to the 1/2 marathon mark around 2:07. It's about survival now. I start making deals with myself about stopping my consumption of bread, cheese and ice cream so I'm not so overweight.
I make the turn for home. The final 1/2 mile. I realize I can finish under 2:15:00. That's not bad for a weekend stroll. Ummm, I can finish under 2:14:00. I'm going faster.
The FINISH -- exactly 2:13:00!
I haven't done this many miles within 24 hours since the marathon in January. I decided that with the reasonably nice quantity of runs I've been getting in the past 4-weeks that my body could withstand getting out on a good 14 mile run today.
I hit the first mile at 8:08/mi pace. Boston is within reach!
I slowed the next 3 miles to an 8:45/ mi pace. Ok, Boston is going to be harder.
I came past the 10 km mark at 55 mins. I was slowin' down a bit, but still a fine pace. I finished my first 7 miles right around 62 mins.
I had my water pickup at the turn around. I was parched since I ran the first hour without water. On I went.
By 8 miles I could tell the endurance training isn't there. My legs were getting heavy. I wasn't able to keep the pace. My breathing was easier 'cause I wasn't goin' as fast. It seemed to be getting hotter out.
Water is gone by 10 miles.
Mile 11 I'm parched again.
Mile 12 I started having thoughts about a Red Bull. Where did that come from? Did I mention that I'm parched?
Mile 13 my shirt is off. No water. It feels about 90F...but it's only 73F. I get to the 1/2 marathon mark around 2:07. It's about survival now. I start making deals with myself about stopping my consumption of bread, cheese and ice cream so I'm not so overweight.
I make the turn for home. The final 1/2 mile. I realize I can finish under 2:15:00. That's not bad for a weekend stroll. Ummm, I can finish under 2:14:00. I'm going faster.
The FINISH -- exactly 2:13:00!
2006 Marathon Training
As May 2007 is wrapping up this week, I'm reviewing how my marathon training unfolded last year. What the heck did I do to take 1 min per mile off my marathon pace?
Here's a summary:
I'm April, May, June I ran without ad hoc. Since I wear a Garmin Forerunner 201, I have a history of my runs. The pre-marathon training "ad hoc runs" were this:
April 2006 - 5 runs for 41 miles
May 2006 - 10 runs for 58 miles
June 2006 - 8 runs for 49 miles
About a 150 miles total over three months avg of 6 1/2 miles a run. From a runner's perspective that's a bit light on the dedication. To my credit, those miles were spread across the US, Japan, China, Singapore and India...and TURKEY! Ok, I did pretty good to have a base of fitness to build from.
In July, Aug and Sept I was focused. I ran about 400 miles during those three months. I avg 10 miles a run. In review I can see that I did NOT run "fast", but I ran long to build endurance. I didn't want to crash and burn in the last many miles of the marathon. The plan worked for my October marathon 9:00/mi pace.
Here are those details:
July -- Date, Miles & Time
7/1/2006, 7.25, 64
7/2/2006, 6.9, 61.5
7/4/2006, 6, 50
7/8/2006, 14, 2:29:55
7/9/2006, 7, 69:14
7/12/2006, 3.1, 25:30
7/15/2006, 14, 2:20
7/16/2006, 8.25, 86
7/19/2006, 4, 34:00
7/22/2006, 15, 2:46
7/23/2006, 9.6, 93:00
7/26/2006, 6, 56:00
7/29/2006, 14, 2:35
7/30/2006, 10, 1:38
-------------------------
Total 125.10 miles
Aug -- Date, Miles & Time
8/3/2006, 6, 55
8/5/2006, 14, 2:33
8/5/2006, 4, 32:30
8/6/2006, 10, 88:38
8/9/2006, 3.5, 30
8/11/2006, 10, 7:30
8/13/2006, 12, 1:59
8/16/2006, 8, 76:00
8/20/2006, 14.4, 2:16
8/23/2006, 9, 78:44
8/26/2006, 14.2, 2:17:14
8/27/2006, 14.2, 2:15:47
8/30/2006, 10, 1:32:35
-------------------------
Total 129.3 miles
Sept -- Date, Miles & Time
9/2/2006, 12.4, 1:46:16
9/2/2006, 1.6, 15:01
9/3/2006, 15.2, 2:23:01
9/6/2006, 12.2, 1:51:55
9/9/2006, 14.2, 2:14:47
9/10/2006, 21.9, 3:27:11
9/14/2006, 12, 1:52:27
9/16/2006, 20, 3:05:00
9/17/2006, 6.9, 59:27
9/23/2006, 6.9, 61:44
9/24/2006, 12, 1:43:00
9/27/2006, 3, 23:57
9/30/2006, 2.2, 19:54
-------------------------
Total 140.5 miles
October 1, 2006 was the 26.2 miles of marathoning in 3:55:37. The remainder of October was a handful of ad hoc runs.
Oct-- Date, Miles & Time
10/1/2006, 26.2, 3:55:37 <<--- marathon
10/4/2006, 3.0, 27:00
10/7/2006, 3.1, 23:54
10/10/2006, 3.1, 23:58
10/28/2006, 9.4, 1:19:38
10/29/2006, 13.8, 2:17:17
-------------------------
Total 58.6 miles
I started a short focused training push in November. As I trained for Disney's Goofy Challenge. I did 5 sessions of back-to-back days of long runs. For example, 14 miles one day followed the next day with 18 miles. I think the concept has some merit, but I should have run more.
Nov-- Date, Miles & Time
11/3/2006, 7.5, 72:00
11/4/2006, 14, 2:20:00
11/7/2006, 4.6, 43:33
11/8/2006, 4.3, 40:16
11/9/2006, 3.8, 37:18
11/10/2006, 3, 26:08
11/11/2006, 4.3, 39:36
11/12/2006, 3.2, 28:40
11/15/2006, 3.5, 32:17
11/18/2006, 14, 2:08:28
11/19/2006, 18, 2:53:43
11/24/2006, 14, 2:07:06
11/25/2006, 20, 3:17:29
-------------------------
Total 114.2 miles
Dec 2006 -- Date, Miles & Time
12/1/2006, 14, 2:08:00
12/2/2006, 14, 2:11:00
12/9/2006, 24, 3:45:37
12/16/2006, 14, 2:10:00
12/17/2006, 20.6, 3:20:00
12/23/2006, 13, 2:01:00
12/30/2006, 8, 1:10:30
-------------------------
Total 107.6 miles
My 2006 training resulted in my Goofy results:
Here's a summary:
I'm April, May, June I ran without ad hoc. Since I wear a Garmin Forerunner 201, I have a history of my runs. The pre-marathon training "ad hoc runs" were this:
April 2006 - 5 runs for 41 miles
May 2006 - 10 runs for 58 miles
June 2006 - 8 runs for 49 miles
About a 150 miles total over three months avg of 6 1/2 miles a run. From a runner's perspective that's a bit light on the dedication. To my credit, those miles were spread across the US, Japan, China, Singapore and India...and TURKEY! Ok, I did pretty good to have a base of fitness to build from.
In July, Aug and Sept I was focused. I ran about 400 miles during those three months. I avg 10 miles a run. In review I can see that I did NOT run "fast", but I ran long to build endurance. I didn't want to crash and burn in the last many miles of the marathon. The plan worked for my October marathon 9:00/mi pace.
Here are those details:
July -- Date, Miles & Time
7/1/2006, 7.25, 64
7/2/2006, 6.9, 61.5
7/4/2006, 6, 50
7/8/2006, 14, 2:29:55
7/9/2006, 7, 69:14
7/12/2006, 3.1, 25:30
7/15/2006, 14, 2:20
7/16/2006, 8.25, 86
7/19/2006, 4, 34:00
7/22/2006, 15, 2:46
7/23/2006, 9.6, 93:00
7/26/2006, 6, 56:00
7/29/2006, 14, 2:35
7/30/2006, 10, 1:38
-------------------------
Total 125.10 miles
Aug -- Date, Miles & Time
8/3/2006, 6, 55
8/5/2006, 14, 2:33
8/5/2006, 4, 32:30
8/6/2006, 10, 88:38
8/9/2006, 3.5, 30
8/11/2006, 10, 7:30
8/13/2006, 12, 1:59
8/16/2006, 8, 76:00
8/20/2006, 14.4, 2:16
8/23/2006, 9, 78:44
8/26/2006, 14.2, 2:17:14
8/27/2006, 14.2, 2:15:47
8/30/2006, 10, 1:32:35
-------------------------
Total 129.3 miles
Sept -- Date, Miles & Time
9/2/2006, 12.4, 1:46:16
9/2/2006, 1.6, 15:01
9/3/2006, 15.2, 2:23:01
9/6/2006, 12.2, 1:51:55
9/9/2006, 14.2, 2:14:47
9/10/2006, 21.9, 3:27:11
9/14/2006, 12, 1:52:27
9/16/2006, 20, 3:05:00
9/17/2006, 6.9, 59:27
9/23/2006, 6.9, 61:44
9/24/2006, 12, 1:43:00
9/27/2006, 3, 23:57
9/30/2006, 2.2, 19:54
-------------------------
Total 140.5 miles
October 1, 2006 was the 26.2 miles of marathoning in 3:55:37. The remainder of October was a handful of ad hoc runs.
Oct-- Date, Miles & Time
10/1/2006, 26.2, 3:55:37 <<--- marathon
10/4/2006, 3.0, 27:00
10/7/2006, 3.1, 23:54
10/10/2006, 3.1, 23:58
10/28/2006, 9.4, 1:19:38
10/29/2006, 13.8, 2:17:17
-------------------------
Total 58.6 miles
I started a short focused training push in November. As I trained for Disney's Goofy Challenge. I did 5 sessions of back-to-back days of long runs. For example, 14 miles one day followed the next day with 18 miles. I think the concept has some merit, but I should have run more.
Nov-- Date, Miles & Time
11/3/2006, 7.5, 72:00
11/4/2006, 14, 2:20:00
11/7/2006, 4.6, 43:33
11/8/2006, 4.3, 40:16
11/9/2006, 3.8, 37:18
11/10/2006, 3, 26:08
11/11/2006, 4.3, 39:36
11/12/2006, 3.2, 28:40
11/15/2006, 3.5, 32:17
11/18/2006, 14, 2:08:28
11/19/2006, 18, 2:53:43
11/24/2006, 14, 2:07:06
11/25/2006, 20, 3:17:29
-------------------------
Total 114.2 miles
Dec 2006 -- Date, Miles & Time
12/1/2006, 14, 2:08:00
12/2/2006, 14, 2:11:00
12/9/2006, 24, 3:45:37
12/16/2006, 14, 2:10:00
12/17/2006, 20.6, 3:20:00
12/23/2006, 13, 2:01:00
12/30/2006, 8, 1:10:30
-------------------------
Total 107.6 miles
My 2006 training resulted in my Goofy results:
1/6/2006 | 13.1 | 2:00:24 |
1/7/2006 | 26.2 | 4:35:36 |
Sunday, May 27, 2007
Sunny Sunday
I went for my 14th run of the month today. It was my reliable 7 mile loop route. Great sunny day with temps in the upper 60s. A nice wind blowing too.
I ran my first mile 8:01/mi with my second at 8:30/mi as I was finding a groove, but still trying to keep the pace moving. Passed the 5k point at just under 26 minutes. The 10k came about 27 minutes after that for 53 mins. Finished off the run sub-60 mins at 58:43.
It felt great to get in under an hour. A confidence booster! I was only 3 mins off my fastest lap ever.
I have a sub-50 min 10k on my goals for this year. It within reach!
I ran my first mile 8:01/mi with my second at 8:30/mi as I was finding a groove, but still trying to keep the pace moving. Passed the 5k point at just under 26 minutes. The 10k came about 27 minutes after that for 53 mins. Finished off the run sub-60 mins at 58:43.
It felt great to get in under an hour. A confidence booster! I was only 3 mins off my fastest lap ever.
I have a sub-50 min 10k on my goals for this year. It within reach!
Monday, May 21, 2007
Saturday, May 19, 2007
5k
Friday, May 18, 2007
Artsy
Ran Wed for 3 miles at 8:45/ mi and Thurs for 5 miles at 8:30/mi. Feel like I'm getting more and more into a groove. Should be back in shape in a couple of months. I'll then start my marathon training.
Going to do a local 5k fun run tomorrow morning. I really don't have an idea about what kind of time I can pull off in a 5k. Have run one since last fall. I guess there's only one way to find out. Run!
Going to do a local 5k fun run tomorrow morning. I really don't have an idea about what kind of time I can pull off in a 5k. Have run one since last fall. I guess there's only one way to find out. Run!
Monday, May 14, 2007
Hot
Last week I got in about 30 miles of running. I'm starting to get back in the groove. I was a bit sore after my 14 mile run on Saturday so I took Sunday off.
I ran 5 miles this evening in the hot 88F weather. It was toasty out there. 9:14/mi pace
I may run a 5k fun run race on Saturday to see how I'm doin'.
I ran 5 miles this evening in the hot 88F weather. It was toasty out there. 9:14/mi pace
I may run a 5k fun run race on Saturday to see how I'm doin'.
Sunday, May 13, 2007
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