Look what they make you give...
Tuesday, November 30, 2010
Easy run in the rain
I got back from Savannah Saturday afternoon, but I didn't do a long run Sunday. My niece did her part to make sure we all got the minor cough and cold she was dealing with, so I slept in Sunday and rested all day. Today, I ran a 7-mile route from home that I have come to really like: I start up the hill on Randolph and cut through a small neighborhood with some really steep hills, then cross Providence and Sharon Roads before winding through the Queens neighborhoods near the school. I was wearing a sleeveless shirt that I've had for years and noticed it had become quite tattered. It was also very uncomfortable because the rain was coming down fairly hard, so I took off the shirt and ditched in a wastebasket at the Queens welcome center parking lot. I finished my run in 7:22 per mile and felt good.
Friday, November 26, 2010
Officially Tapering
Well, my last really hard workout is done so I am officially tapering. I hope I didn't wait too long seeing as how the race is a mere two weeks away, but I think I will be fine. I ran easy 6.5 miles through some trails I found not far from my sister's neighborhood this morning, and if I'm up for it I'm going to do about a 12-mile long run on Sunday when I get back. Essentially, I will have an easier workout or no workout, and a shorter long run, but other than that my runs should be the same for the next week.
Thursday, November 25, 2010
Thankful for Tempo Runs
Well, I usually do my workouts on Wednesdays but this week I would have to do it on a Thursday because of the travel schedule. I wanted to do a ten-mile progression run, meaning I would start off at an easy trot (7:30 pace) and gradually get faster each mile, with the last one hopefully being in the low 6s. However, since I don't own a GPS watch and I had no idea where I was, this was out the window. I instead mapped five miles away from my sister's house on the main neighborhood road and planned to run there and back.
I still wanted to start out slow and gradually increase the pace, but since I wouldn't know my splits each mile this would essentially just be another tempo run. I was out the door at 6:30 a.m., well before the rest of the house had awakened, and it was a muggy 65 degrees here on the Georgia coast. How appropriate that the road where I would turn around was called "Steeplechase Drive." I figured I could remember that. Now, had it been called "Marathon Avenue," or "Jason Turn Around Street," that would have been a little too weird.
I've never been good at running fast or pacing myself when I don't have an idea of my surroundings. Even when I run a new route in Charlotte, I always know how much further I have to go because I know the area. Not the case today. I started out a little too fast - I'd guess around 7:00 pace - and was feeling pretty good, aside from some slight tightness in the left leg. I got past the point where I had turned around yesterday and began to pick up the pace, still feeling a little tight but otherwise moving well. I'd guess I bumped it down to about 6:40 or better for the next few miles. This road twists and turns, and since there was no traffic, I essentially made tracks by running on the tangents to ensure the shortest route possible (that's how it usually ends up getting measured online, anyway). At one point the houses suddenly got a lot bigger and I noticed there was a nice golf course back here. I wondered if there were any diehards about to tee off on Thanksgiving morning.
I slowed down when I got to where I thought Steeplechase would be because I didn't want to miss it, and then picked up the pace again after I turned around. Not long after that, I started to feel a little tight and just tried to maintain for the next few miles. There is a large building with a red roof - some sort of lodge and spa - about two miles from my sister's street, and I began to look for that. I figured there was no way I could have missed it, so I slowed down some, thinking I had further to go, and this cost me a better average pace. I'd estimate I ran 7:30 or slower for about a mile and a half. When I realized I had already passed the lodge and spa I picked it up and was running pretty hard when I made it home.
After measuring the route again I determined I ran 10.24 miles at just under 7-minute average pace - 6:56 to be exact. Not blazing but probably right at race pace, so I'll take it.
I still wanted to start out slow and gradually increase the pace, but since I wouldn't know my splits each mile this would essentially just be another tempo run. I was out the door at 6:30 a.m., well before the rest of the house had awakened, and it was a muggy 65 degrees here on the Georgia coast. How appropriate that the road where I would turn around was called "Steeplechase Drive." I figured I could remember that. Now, had it been called "Marathon Avenue," or "Jason Turn Around Street," that would have been a little too weird.
I've never been good at running fast or pacing myself when I don't have an idea of my surroundings. Even when I run a new route in Charlotte, I always know how much further I have to go because I know the area. Not the case today. I started out a little too fast - I'd guess around 7:00 pace - and was feeling pretty good, aside from some slight tightness in the left leg. I got past the point where I had turned around yesterday and began to pick up the pace, still feeling a little tight but otherwise moving well. I'd guess I bumped it down to about 6:40 or better for the next few miles. This road twists and turns, and since there was no traffic, I essentially made tracks by running on the tangents to ensure the shortest route possible (that's how it usually ends up getting measured online, anyway). At one point the houses suddenly got a lot bigger and I noticed there was a nice golf course back here. I wondered if there were any diehards about to tee off on Thanksgiving morning.
I slowed down when I got to where I thought Steeplechase would be because I didn't want to miss it, and then picked up the pace again after I turned around. Not long after that, I started to feel a little tight and just tried to maintain for the next few miles. There is a large building with a red roof - some sort of lodge and spa - about two miles from my sister's street, and I began to look for that. I figured there was no way I could have missed it, so I slowed down some, thinking I had further to go, and this cost me a better average pace. I'd estimate I ran 7:30 or slower for about a mile and a half. When I realized I had already passed the lodge and spa I picked it up and was running pretty hard when I made it home.
After measuring the route again I determined I ran 10.24 miles at just under 7-minute average pace - 6:56 to be exact. Not blazing but probably right at race pace, so I'll take it.
Wednesday, November 24, 2010
Savannah cruiser
My sister's family moved to Savannah this fall, and while she's been back a couple times I had yet to go see her. I was looking forward to celebrating Turkey Day in unfamiliar territory - and we also had my niece's second birthday to celebrate.
I must say, my skills as an uncle are pretty off-the-charts, and my niece is the cutest kid of all-time! We ask her, "Lilyana, where's your little sister?" and she pats her mother's belly (my sister is six months pregnant with another girl). I got her to play "track and field" with me, which basically involved me setting up a large (to her) obstacle in the middle of the room and having her sprint towards it, wild eyed, as I picked her up and flipped her over it.
I had an easy day today, so I mapped a seven-mile out-and-back from my sister's house. She lives in suburban Savannah, about a ten-minute drive from uptown. I felt pretty good on the run, despite the car ride.
I must say, my skills as an uncle are pretty off-the-charts, and my niece is the cutest kid of all-time! We ask her, "Lilyana, where's your little sister?" and she pats her mother's belly (my sister is six months pregnant with another girl). I got her to play "track and field" with me, which basically involved me setting up a large (to her) obstacle in the middle of the room and having her sprint towards it, wild eyed, as I picked her up and flipped her over it.
 | ||
| ....And at the grandparents' house, we can hang on the rim! |
Recovering
After my 22-mile run, I went home and fixed four scrambled eggs with cheese, four blueberry waffles, some ham, and three strips of bacon. This was just before 10 a.m. At 12:30 I met my parents for lunch at Brio because it's my dad's birthday, and I ate a caesar salad, pasta with salmon, several slices of bread, and a huge molten chocolate cake with ice cream. About four hours later I had a steak burrito from Qdoba. Later that night, I had some grilled chicken and vegetables. I was still hungry when I went to bed. This continued for the next two days; I even tried eating cleaner in an effort to get full but that only made things worse. I drank some heavy beer in a further attempt to put back the calories and finally started to feel normal again this morning, as I prepare to leave for Savannah. So yeah, my legs feel good - the left leg isn't really all that sore right now - but the appetite has gone through the roof! Nothing like the upcoming Thanksgiving meal to cure all ills.
Sunday, November 21, 2010
Longest Run of the Cycle
And so it has come to this...I ran 20 miles last weekend, did a brutal 3x5k workout on Wednesday, and now I had to do a 22-mile long run. I wasn't kidding when I said things were starting to get tough. At least I know my head is in the right place; I went out for dinner and then to the Bobcats game yet still got to bed early. I had plans for lunch at Brio Sunday so I would have to be out the door early.
I communicate in movie quotes and the phrase "22 miles" brought to mind the scene from Tommy Boy where David Spade argues with the clerk over directions to a nearby town.
"How far is it to Davenport?"
"22 miles."
"That's funny because I don't see it on this map...."
"Well, get yourself a new map!"
At 42 degrees this wouldn't quite be my coldest run but in addition to the longest this was also the earliest, as I was out the door before 6:30, armed with three gel packets. I mapped a 16-mile loop from my apartment that would go right down Sardis, where I would add another 6 miles on the greenway. Wearing a long-sleeved dry-fit shirt and some longer running shorts - but no hat or gloves - I wasn't warm but felt comfortable as I briefly headed towards town and ran through Eastover before hopping onto Providence Road. I had a long, mostly uphill stretch of pavement ahead of me. I became annoyed at how many times I had to cross the street because I ran out of sidewalk, but I did enjoy being able to run down the middle of the road at some sections. This peaceful run reminded me why I loved getting out there so early.
One gel packet and nearly 8 miles later, I finally turned off Providence Road. I had run from Myers Park all the way to south Charlotte, all on the same road, and I wasn't even halfway through my run. At this point I was repeating the early part of my run with David the week before and I began to take inventory of all the aches and pains. My left shin and ankle were noticeable but weren't really in pain. My back was stiff and every pounding of my right foot brought some sharp pain from what felt like the toe next to the big guy. I knew I didn't have any blisters so I wasn't sure what this latest ailment was. When I got to the Sardis lot I recognized Billy Shue waiting to run with a group of other CRC runners, and we exchanged greetings. He called out, "Good luck, Jason! - 22 miler today, right?" Yup, I guess he saw my Facebook post.
"...You say it's 22 miles to Davenport, and you seem like a pretty smart guy but..."
"I'm picking up the sarcasm."
"Good, because I'm laying it on pretty thick."
Now on the greenway, I dropped the pace down to better than 7:20 per mile and kept it there for the six miles I was out on the dirt. I stopped for the first time after 18 miles to stretch my legs just for a bit, and since I didn't want to hurt myself, I slowed down some. By this time I had taken all three gels and while the legs were very sore, my energy level was in a good place. I stopped for the second and final time at Providence Day to drink some water and head home.
"This is a map of Illinois - which we're in. Davenport...is in Iowa...22 miiiiiiiiiles away. You're in the wrong state. Get yourself a new map."
"Oh. Well that wasn't so hard, was it?"
About three miles from home, I noticed my right foot felt a bit wet. I looked down and, surely enough, the top of my shoe was stained red. I didn't feel any pain but I suppose the sight of that much blood is always a slight cause for concern. I pressed on but I couldn't have kicked to the finish if I tried. After 2 hours, 49 minutes, and 17 seconds on the road and trails, I was done. I averaged 7:42 per mile, which seemed slow to me, and there's a chance I measured the route a bit short. My training log site has been acting wonky lately but it's hard to complain about such a good resource that costs nothing.
I have now made quite a few deposits into the Bank of Endurance and Stamina. I have done a 12, three 14s, a 16, an 18, a 19, two 20s, and a 22-mile long run, with the 19 being the fast one. I also completed today's run on the heels of my hardest workout and while being in more pain than I have at any point in the cycle - easily. Again, I'm just trying to get through the meat grinder and then I can taper! I'm off to Savannah for Thanksgiving so I'll be doing my last hard workout in unfamiliar territory!
Oh, and it turns out I had a thin laceration on my toe - no idea how that happened but oh well.
I communicate in movie quotes and the phrase "22 miles" brought to mind the scene from Tommy Boy where David Spade argues with the clerk over directions to a nearby town.
"How far is it to Davenport?"
"22 miles."
"That's funny because I don't see it on this map...."
"Well, get yourself a new map!"
At 42 degrees this wouldn't quite be my coldest run but in addition to the longest this was also the earliest, as I was out the door before 6:30, armed with three gel packets. I mapped a 16-mile loop from my apartment that would go right down Sardis, where I would add another 6 miles on the greenway. Wearing a long-sleeved dry-fit shirt and some longer running shorts - but no hat or gloves - I wasn't warm but felt comfortable as I briefly headed towards town and ran through Eastover before hopping onto Providence Road. I had a long, mostly uphill stretch of pavement ahead of me. I became annoyed at how many times I had to cross the street because I ran out of sidewalk, but I did enjoy being able to run down the middle of the road at some sections. This peaceful run reminded me why I loved getting out there so early.
One gel packet and nearly 8 miles later, I finally turned off Providence Road. I had run from Myers Park all the way to south Charlotte, all on the same road, and I wasn't even halfway through my run. At this point I was repeating the early part of my run with David the week before and I began to take inventory of all the aches and pains. My left shin and ankle were noticeable but weren't really in pain. My back was stiff and every pounding of my right foot brought some sharp pain from what felt like the toe next to the big guy. I knew I didn't have any blisters so I wasn't sure what this latest ailment was. When I got to the Sardis lot I recognized Billy Shue waiting to run with a group of other CRC runners, and we exchanged greetings. He called out, "Good luck, Jason! - 22 miler today, right?" Yup, I guess he saw my Facebook post.
"...You say it's 22 miles to Davenport, and you seem like a pretty smart guy but..."
"I'm picking up the sarcasm."
"Good, because I'm laying it on pretty thick."
Now on the greenway, I dropped the pace down to better than 7:20 per mile and kept it there for the six miles I was out on the dirt. I stopped for the first time after 18 miles to stretch my legs just for a bit, and since I didn't want to hurt myself, I slowed down some. By this time I had taken all three gels and while the legs were very sore, my energy level was in a good place. I stopped for the second and final time at Providence Day to drink some water and head home.
"This is a map of Illinois - which we're in. Davenport...is in Iowa...22 miiiiiiiiiles away. You're in the wrong state. Get yourself a new map."
"Oh. Well that wasn't so hard, was it?"
About three miles from home, I noticed my right foot felt a bit wet. I looked down and, surely enough, the top of my shoe was stained red. I didn't feel any pain but I suppose the sight of that much blood is always a slight cause for concern. I pressed on but I couldn't have kicked to the finish if I tried. After 2 hours, 49 minutes, and 17 seconds on the road and trails, I was done. I averaged 7:42 per mile, which seemed slow to me, and there's a chance I measured the route a bit short. My training log site has been acting wonky lately but it's hard to complain about such a good resource that costs nothing.
I have now made quite a few deposits into the Bank of Endurance and Stamina. I have done a 12, three 14s, a 16, an 18, a 19, two 20s, and a 22-mile long run, with the 19 being the fast one. I also completed today's run on the heels of my hardest workout and while being in more pain than I have at any point in the cycle - easily. Again, I'm just trying to get through the meat grinder and then I can taper! I'm off to Savannah for Thanksgiving so I'll be doing my last hard workout in unfamiliar territory!
Oh, and it turns out I had a thin laceration on my toe - no idea how that happened but oh well.
 |
| I'll spare you all a picture of the foot itself. |
Friday, November 19, 2010
Injury Concern on an Easy Day
I consider myself a pretty experienced distance runner, but I haven't really had any experience with injuries in my career. Obviously, that's a good thing, and I think I can credit my constant stretching as a big reason for that. I was worried about my left leg before today's run and sought out a second opinion. Brandon Hillis told me if the pain was concentrated in one area then it could be a stress fracture, which is the last thing I want. If the pain felt as if it went all the way down my lower leg then it could just be shin splints but I honestly couldn't tell where exactly the pain was. I knew that bending my foot back hard and holding it for at least forty seconds always made me feel a lot better, so it seems to just be some stiffness in the shin and ankle area. The fact that it always hurts more after a couple days off adds weight to that theory.
I told Brandon I had an easy run on the schedule and I would either turn around or keep going based on how things felt early in the run. I am pleased to report that my left leg bothered me for the first 100 meters or so but that's the only time it really hurt, and I didn't notice it all after about 25 minutes. I also ran seven miles in 7:16 pace even though I felt like I was running really easy.
So, there we have it. We're chalking the left leg situation up to stiffness and a strained muscle until further notice, and it should be fine as long as I keep stretching it a bit. Part of the reason I was so concerned is that things have been going well and I'm so close*.... As previously stated I am also in the meat grinder for that moment and am dealing with other aches and pains as well; if I can just run through them for another ten days I'll be able to rest and get fresh in time for the race.**
*So close to what?
**What race?
-Details coming soon!
I told Brandon I had an easy run on the schedule and I would either turn around or keep going based on how things felt early in the run. I am pleased to report that my left leg bothered me for the first 100 meters or so but that's the only time it really hurt, and I didn't notice it all after about 25 minutes. I also ran seven miles in 7:16 pace even though I felt like I was running really easy.
So, there we have it. We're chalking the left leg situation up to stiffness and a strained muscle until further notice, and it should be fine as long as I keep stretching it a bit. Part of the reason I was so concerned is that things have been going well and I'm so close*.... As previously stated I am also in the meat grinder for that moment and am dealing with other aches and pains as well; if I can just run through them for another ten days I'll be able to rest and get fresh in time for the race.**
*So close to what?
**What race?
-Details coming soon!
Wednesday, November 17, 2010
Fear and Loathing at McAlpine Park
I was anxiously anticipating this one. For the first time since I could remember I took the straight-edge approach the night before - went home early, drank lots of water (and no beer) and ate some healthy snacks. I didn't even socialize; I just watched Duke put the hurtin' on Miami-Ohio and went to bed shortly after midnight (early for me).
I ran 2x3-mile a few weeks ago and I wanted to best my efforts while also running an extra set. I knew the 3x3-mile would be the hardest workout of the cycle, not necessarily because the pace would be faster but just due to the nature of the workout. I wouldn't be able to start slow and build up because the length of each set is short; I would have to start out quick, maintain on the hill mile, and then finish hard...and improve that effort in the last two sets. (In a long tempo run I can start out around 6:40 pace and build up to 6:10-6:15 after I've been warmed up.) Obviously, I headed to McAlpine for this one and just decided to run the whole course, so this was actually 3x5k not 3x3-mile.
I ran the 2 miles from the Sardis/Old Bell lot to the park in 16:45 and headed to the starting line. I hadn't planned on starting out too fast but when I came through the first mile in 6:31 I was determined to hold it. Again, this is what makes this workout so hard: I felt I had to start out fast because mile #2 has a big hill, but the workout is more intense when one cannot slowly build up a pace. Needless to say, starting out quickly and then attacking the hill did me in a bit and I faded to a 6:44 second mile (13:15 through two miles). Regrouping a bit, I kicked things into gear for the back mile, slowed slightly by a maintenance guy on a tractor that was blowing the leaves off the trail. I ran 6:25 for the third mile and 0:48 for the final 0.1 for a total time of 20:28 for 5k. I felt three minutes wasn't enough rest and four was too much, so I took 3:30 to walk around and stretch for a bit before heading back to the line.
I still felt OK as I picked things up a bit on the second set, running mile #1 in a quick 6:19 and hanging on for a 6:31 on the hill. I didn't kill it too much on the last mile, coming through in 6:24 and 0:48 again for 20:04. Looking back at that 2x3-mile workout, I ran 19:28 and 18:57 for each 3-mile set; today, I was 19:40 and a much quicker 19:16 through 3 miles in each of the first two sets - without kicking it into high gear in either one. I still had one more set, however.
I was hurting a bit but felt buoyed by the fact that I only had one more go at this course before I could call it a day. I peeled off my shirt and headed back to the line after once again taking 3:30 rest. I was determined this would be my fastest set and I was well on the way after coming through the first mile in 6:12. Shortly before the mile mark I came upon a man who looked a couple years older than me running at a decent clip but breaking greenway etiquette by hogging the middle of the trail (instead of keeping to the right or at least following the tangents). Annoyed, I rifled past him on the left side, nearly brushing his shoulder as he gasped something that sounded like "shhhheeeyawwww." I made it through the second mile in 6:30 after once again encountering the tractor man, this time at the top of the hill. I couldn't really go any faster, finishing the third in 6:24 and the 0.1 in 0:49 again. Thanks to a quicker opening mile this was still my fastest of the three 5ks at 19:55. I was actually pleased that I couldn't kick it into a higher gear at the end because that meant I gave it everything I had.
I wasn't disappointed in myself but I certainly wasn't thrilled, either. Wait....I just pieced together back-to-back-to-back 5ks in 20:28, 20:04, and 19:55, and I wasn't happy about it? Nope. I felt like I could have had a bit more speed but I suppose it's nice that I could go that hard without any help. My mental toughness seems to be a strength now, whereas lack of it was certainly a weakness back in the younger days.
I'm pleased to report that my left leg didn't bother me at all during the workout. I had a hard time coercing myself into the cooldown run so I walked around for awhile and drank some water up at the park. For me, the post-workout cooldown is one of the hardest tasks in this sport - seriously. I never want to do it, it's almost always a painful limp, but I know I'll pay for it later if I don't cool down. I left the park and headed back to my car....and as soon as I put my left leg down I felt like someone had jammed a sword into my shin and slowly dragged it up to my knee. I felt a little better after a half-mile or so but I was really beginning to wonder if I had become injured.
Stay tuned.
I ran 2x3-mile a few weeks ago and I wanted to best my efforts while also running an extra set. I knew the 3x3-mile would be the hardest workout of the cycle, not necessarily because the pace would be faster but just due to the nature of the workout. I wouldn't be able to start slow and build up because the length of each set is short; I would have to start out quick, maintain on the hill mile, and then finish hard...and improve that effort in the last two sets. (In a long tempo run I can start out around 6:40 pace and build up to 6:10-6:15 after I've been warmed up.) Obviously, I headed to McAlpine for this one and just decided to run the whole course, so this was actually 3x5k not 3x3-mile.
I ran the 2 miles from the Sardis/Old Bell lot to the park in 16:45 and headed to the starting line. I hadn't planned on starting out too fast but when I came through the first mile in 6:31 I was determined to hold it. Again, this is what makes this workout so hard: I felt I had to start out fast because mile #2 has a big hill, but the workout is more intense when one cannot slowly build up a pace. Needless to say, starting out quickly and then attacking the hill did me in a bit and I faded to a 6:44 second mile (13:15 through two miles). Regrouping a bit, I kicked things into gear for the back mile, slowed slightly by a maintenance guy on a tractor that was blowing the leaves off the trail. I ran 6:25 for the third mile and 0:48 for the final 0.1 for a total time of 20:28 for 5k. I felt three minutes wasn't enough rest and four was too much, so I took 3:30 to walk around and stretch for a bit before heading back to the line.
I still felt OK as I picked things up a bit on the second set, running mile #1 in a quick 6:19 and hanging on for a 6:31 on the hill. I didn't kill it too much on the last mile, coming through in 6:24 and 0:48 again for 20:04. Looking back at that 2x3-mile workout, I ran 19:28 and 18:57 for each 3-mile set; today, I was 19:40 and a much quicker 19:16 through 3 miles in each of the first two sets - without kicking it into high gear in either one. I still had one more set, however.
I was hurting a bit but felt buoyed by the fact that I only had one more go at this course before I could call it a day. I peeled off my shirt and headed back to the line after once again taking 3:30 rest. I was determined this would be my fastest set and I was well on the way after coming through the first mile in 6:12. Shortly before the mile mark I came upon a man who looked a couple years older than me running at a decent clip but breaking greenway etiquette by hogging the middle of the trail (instead of keeping to the right or at least following the tangents). Annoyed, I rifled past him on the left side, nearly brushing his shoulder as he gasped something that sounded like "shhhheeeyawwww." I made it through the second mile in 6:30 after once again encountering the tractor man, this time at the top of the hill. I couldn't really go any faster, finishing the third in 6:24 and the 0.1 in 0:49 again. Thanks to a quicker opening mile this was still my fastest of the three 5ks at 19:55. I was actually pleased that I couldn't kick it into a higher gear at the end because that meant I gave it everything I had.
I wasn't disappointed in myself but I certainly wasn't thrilled, either. Wait....I just pieced together back-to-back-to-back 5ks in 20:28, 20:04, and 19:55, and I wasn't happy about it? Nope. I felt like I could have had a bit more speed but I suppose it's nice that I could go that hard without any help. My mental toughness seems to be a strength now, whereas lack of it was certainly a weakness back in the younger days.
I'm pleased to report that my left leg didn't bother me at all during the workout. I had a hard time coercing myself into the cooldown run so I walked around for awhile and drank some water up at the park. For me, the post-workout cooldown is one of the hardest tasks in this sport - seriously. I never want to do it, it's almost always a painful limp, but I know I'll pay for it later if I don't cool down. I left the park and headed back to my car....and as soon as I put my left leg down I felt like someone had jammed a sword into my shin and slowly dragged it up to my knee. I felt a little better after a half-mile or so but I was really beginning to wonder if I had become injured.
Stay tuned.
Tuesday, November 16, 2010
Easy Miles on Soft Trails
My left leg began to bother me more after my 20-mile run with David and Dan, and I don't think the day off (Monday) really helped, either. I thought maybe some miles at McAlpine, on the dirt instead of the pavement, would help me feel a little bit better. I headed to the Sardis lot and just ran through the course and back. I noticed the tall grass along the trail had been cut down to the ground, which made me feel sorry for the deer. There isn't much to report here. I'm really not enjoying my easy runs lately; the only point is to keep the miles up and force myself to not run too fast. I've found myself just wanting to get through them and go do something else. I ran 7 miles in 53:44/7:41 pace.
I'm right in the midst of the hardest part of my training cycle now. I just completed my second 20-mile run, a week after doing a fast 19-mile run, and I have the hardest workout of the cycle tomorrow and a 22-mile run (ye gods) scheduled for the weekend. So yeah, I'm a little worn out, I'm worried about my left leg, and I can't seem to eat enough.
I'm right in the midst of the hardest part of my training cycle now. I just completed my second 20-mile run, a week after doing a fast 19-mile run, and I have the hardest workout of the cycle tomorrow and a 22-mile run (ye gods) scheduled for the weekend. So yeah, I'm a little worn out, I'm worried about my left leg, and I can't seem to eat enough.
Saturday, November 13, 2010
Twenty Miler with Some Company
I had made plans with Eggers earlier in the week to meet mid-morning for a 20-mile run and then spend the rest of the weekend with my family because my sister and my niece are in town. As discussed, however, I actually had to do some work for a change so the schedule would have to be amended. Shockingly, I couldn't get Eggers to agree to meet earlier but in his defense he was still on L.A. time.
I met David Brinkley at the Sardis lot at 8:30 a.m. and it was cold. I wore two dry-fit long-sleeved shirts, some gloves, and a hat in addition to my longer running shorts. The outfit was a bit overkill but I didn't feel too uncomfortable. I had planned to run somewhat fast for a long run last week and nailed it; today, I would need to run slow, never picking up the pace. We ran down Sardis, through Lansdowne, up the hilly section of Providence Road and down through Alexander and Brackenbury before making it back to Sardis. I took a break to water the bushes after mile three, meaning I was more than hydrated - a good sign. I took my first gel packet at mile six and since we weren't going to hit ten miles before we made it back to the lot, we wound through the Old Bell hills (apparently, I just can't get enough). While we were back there David asked me why I hated him so much but also commented on how he could see why it was such a good workout, and even mentioned that he may try it himself before long.
After about 9.5 miles we made it back to the lot, where Eggers was waiting to join us. David and I both drank some water and shed some layers because the temperature was rapidly increasing. I enjoyed running with company on this one because I wanted it to be easy and we had some good conversation. We did the typical Sardis-to-Harris-plus 5k course-and back run that any reader of this blog should know by now. If I ever get some time, I plan to drive around to my different running spots and take some pictures to post here.
There is not a whole lot to report on this one because we intentionally ran slow and never picked up the pace. Having two running buddies essentially eliminated the necessity to think or exercise any mental toughness, which was a nice change from what I've put myself through recently. I didn't feel fantastic but hey, it's 20 miles. Who does feel great when running that far? The important thing is that I have now done two 20-mile runs and in some circles, that means you're ready for a marathon. Always one to do things my own way, however, I'm not done: I plan to do a 22-miler in a couple weeks. I'm happy to change things if I don't feel up for it but I'm not satisfied with two 20-mile runs right now.
As always...stay tuned.
Mile Splits and Map, courtesy of David and his GPS watch.
I met David Brinkley at the Sardis lot at 8:30 a.m. and it was cold. I wore two dry-fit long-sleeved shirts, some gloves, and a hat in addition to my longer running shorts. The outfit was a bit overkill but I didn't feel too uncomfortable. I had planned to run somewhat fast for a long run last week and nailed it; today, I would need to run slow, never picking up the pace. We ran down Sardis, through Lansdowne, up the hilly section of Providence Road and down through Alexander and Brackenbury before making it back to Sardis. I took a break to water the bushes after mile three, meaning I was more than hydrated - a good sign. I took my first gel packet at mile six and since we weren't going to hit ten miles before we made it back to the lot, we wound through the Old Bell hills (apparently, I just can't get enough). While we were back there David asked me why I hated him so much but also commented on how he could see why it was such a good workout, and even mentioned that he may try it himself before long.
After about 9.5 miles we made it back to the lot, where Eggers was waiting to join us. David and I both drank some water and shed some layers because the temperature was rapidly increasing. I enjoyed running with company on this one because I wanted it to be easy and we had some good conversation. We did the typical Sardis-to-Harris-plus 5k course-and back run that any reader of this blog should know by now. If I ever get some time, I plan to drive around to my different running spots and take some pictures to post here.
There is not a whole lot to report on this one because we intentionally ran slow and never picked up the pace. Having two running buddies essentially eliminated the necessity to think or exercise any mental toughness, which was a nice change from what I've put myself through recently. I didn't feel fantastic but hey, it's 20 miles. Who does feel great when running that far? The important thing is that I have now done two 20-mile runs and in some circles, that means you're ready for a marathon. Always one to do things my own way, however, I'm not done: I plan to do a 22-miler in a couple weeks. I'm happy to change things if I don't feel up for it but I'm not satisfied with two 20-mile runs right now.
As always...stay tuned.
Mile Splits and Map, courtesy of David and his GPS watch.
Friday, November 12, 2010
Carolina Smoothie Run
My business partner somehow managed to contract the flu, strep throat, SARS, mad cow disease, and lord knows what else all in the same week, so I've been picking up some slack at work in addition to the fun stuff and the running responsibilities. I didn't think I was going to be able to run today but being the diligent worker that I am I completed my tasks in record time. I still didn't have much time to go very far but I really wanted a smoothie for some reason, so I headed up through Dilworth and ran a little over three miles from the Carolina Smoothies parking lot. Since it was a short run, I ran about 7:03 pace through Latta Park and the surrounding areas before devouring a 32-ounce 120 volts with protein boost. Gahhhhhh, I love that place.
There is something funky going on with my left leg. I have put close to 400 miles on my shoes but while I know I need a new pair soon, I don't think that's the problem. It bothers me some when I first get out of bed or when I push off suddenly but doesn't seem to hurt too much when I run, so it can't be serious, right? If I spend some time stretching after I wake then it goes away. I'm not terrified but it's more than just something to keep an eye on right now.
There is something funky going on with my left leg. I have put close to 400 miles on my shoes but while I know I need a new pair soon, I don't think that's the problem. It bothers me some when I first get out of bed or when I push off suddenly but doesn't seem to hurt too much when I run, so it can't be serious, right? If I spend some time stretching after I wake then it goes away. I'm not terrified but it's more than just something to keep an eye on right now.
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| I've been monitoring my left leg so closely these days that I decided to take a picture of it. |
Thursday, November 11, 2010
Searching for New Routes
I ran my 8.5-mile loop today and hated it even more than I did the other day. I can't ever remember wanting to finish so badly on an easy run, and I felt that way twice this week. I don't even want to talk about it so why don't you watch this video of my brother discussing his fighter squadron's practice sessions overseas. He's the one in the beret talking all seriously shortly after the halfway point:
"493rd Fighter Squadron Polices the Air"
Pretty funny to watch because this is a side of my brother that I have always known to exist but rarely ever see. When we are together we talk about cars and imitate Arnold Schwarzenegger's voice until his wife tells us to shut up. His job may be cooler than mine but I'm a lot taller.
A special thanks to all of our veterans and to all those currently sacrificing their lives to their service of this fantastic country.
"493rd Fighter Squadron Polices the Air"
Pretty funny to watch because this is a side of my brother that I have always known to exist but rarely ever see. When we are together we talk about cars and imitate Arnold Schwarzenegger's voice until his wife tells us to shut up. His job may be cooler than mine but I'm a lot taller.
A special thanks to all of our veterans and to all those currently sacrificing their lives to their service of this fantastic country.
Wednesday, November 10, 2010
Old Bell Finale
I set out today to do one last hill workout at Old Bell. This workout is essentially a 7-mile tempo run with rolling hills. The loop is 1.4 miles and I do it five times without rest. I start at the Sardis/Old Bell gravel lot and the road stays relatively flat for about half a mile before the roller coaster starts. There is a short but nearly straight-up hill that crests after about 75 meters, and then a very steep downhill that essentially slings the runner into the longest and steepest of the three hills, #2. That is followed by a short but steep downhill and another rough uphill. After that, the worst is over, as things level out a good bit; there is a short uphill and some flat terrain before a short downhill that puts you back at Sardis Road for the quick turn back to Old Bell and the "start/finish" line.
Again, I had previously calculated that coming through the start/finish in 10:09 for this loop would equal 7:15 mile pace. I wanted to run a bit fast on the first one in order to make myself tired and see what I could do having lost a bit of strength. I ran quick but comfortably on the first loop, coming through in 9:42. The hills were already getting harder by the second loop, which took place in 9:58. Worried about a mental lapse, I focused a bit more on the third loop, coming through in 9:48. I wasn't as completely focused on the task at hand as I usually am and yet I was still running well. I wasn't trying to kill it today but I wanted some practice working hard up steep hills and I think I got the job done. I increased the pace and completed the fourth loop in 9:37; after struggling up the hills for the last time I shifted into high gear on the final loop, coming through in 9:21 for a total time of 48:26/6:56 per mile. I destroyed the pace I had set for this workout the last time I did it and I didn't even feel that taxed.
As Eggers would say, "testament." I talked to the man after my workout and he told me that his job had taken him to L.A. for the week and to the Lakers game at Staples Center the night before. I can't imagine anyone who could be better at shmoozing with clients over a basketball game in Los Angeles.... Yeah, I mean the Heat will be good, but I don't know if they'll be able to knock off the Celtics or the Lakers in the playoffs, and - hey, is that Leonardo DiCaprio? I mean, maybe not, but it kinda looks like him, ya know? - oh well, no big deal, yeah anyway, these are pretty good seats...
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| This is Old Bell hill #2, and believe me, this photo doesn't do it justice. It was a tough day at the office, folks. |
As Eggers would say, "testament." I talked to the man after my workout and he told me that his job had taken him to L.A. for the week and to the Lakers game at Staples Center the night before. I can't imagine anyone who could be better at shmoozing with clients over a basketball game in Los Angeles.... Yeah, I mean the Heat will be good, but I don't know if they'll be able to knock off the Celtics or the Lakers in the playoffs, and - hey, is that Leonardo DiCaprio? I mean, maybe not, but it kinda looks like him, ya know? - oh well, no big deal, yeah anyway, these are pretty good seats...
Tuesday, November 9, 2010
Tuesday Morning Wake-Up Call
I mapped an eight-mile route in my neighborhood in the hopes of trying something new. I headed south, uphill on Randolph Road, as a change of scenery and wound past Queens University and into Freedom Park before heading home. I didn't enjoy this route, though; things may have been different at the start but I still had to loop through Eastover on the way home and I found myself really wanting to get off the streets. The route was actually 8.53 miles and I completed it today in 1:05:03/7:38 per mile. I had some extra tightness in my left shin and left ankle but nothing that slowed me down.
Monday, November 8, 2010
Real Fans Go Through Thick and Thin
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| The view was pretty good until the game actually started. |
I had planned to write a lengthy dissertation about the state of the team, essentially centered around the poor draft selection outside the first round and an inability to develop another quarterback to take over when the wheels finally fell off for Jake Delhomme. My most passionate rant was going to be centered around owner Jerry Richardson's disconnect with the fans and a lack of explanation from the front office as to what in the world the plan was this year and in the years going forward, with so many veterans having been released in favor of a youth movement under the guidance of a lame-duck coach. That rant was tossed aside, however, when Richardson and team President Danny Morrison (formerly the athletic director at Texas Christian) began calling and e-mailing fans who had voiced their displeasure with the current state of affairs. I have never, in my twenty-plus years of following sports, ever heard of an instance where a team owner and president were actually making personal contact with fans who were upset about a losing season. So much for my rant about everybody being disconnected.
Here's the thing, though: imagine how cool it would have been had I written that post when I originally planned to, then been able to come back and explain everything Richardson and Morrison were doing? I guess the lesson here is that if I want to be taken seriously as a writer, I cannot procrastinate.
The Panthers lost to the Saints 34-3; luckily, the company was good and we had some drunk rednecks in our section to keep our eyes shielded from what happened on the field. I don't think I have to tell you that I will be paying to go to more games this season, though. I am a real fan. This is my city, and whether your like it or not, the Panthers are my team.
Saturday, November 6, 2010
Semi-fast long run that almost turned into an obstacle course
After the Dowd half, I left for Run For Your Life because I needed some more gel. Backing up a bit, I ate two bowls of oatmeal early before I watched the race because that's what I plan to do on race day and I want to get used to the routine. I had an 18-mile long run on the docket and decided I wanted to run from my house to McAlpine, run the course, and come back. Each time I would stop at Providence Day to drink some water. From my mappings this would actually be 17.7 miles - close enough. I also wanted this to be a reasonably fast long run, so I wished myself luck as I trotted up Randolph Road.
Randolph gave me some steep uphill climbs on the way to Sardis Road; obviously, these would be downhills on the way back. I had started off slowly but comfortably, running 7:30-ish pace, which I figured would leave me plenty of room to drop things in the fast range towards the end of the run. When I got to Providence Day I realized I turned in the wrong road, so I had to double-back to go the right way. I meandered through their campus to the tennis courts, where I stopped at a water fountain for about a minute. I headed out towards the Lansdowne neighborhoods and noticed there was a two-tiered chain link fence standing in my way. The things you don't see on a satellite map.... Oddly enough, I never broke stride as I hopped right onto and over the fence. I hadn't planned on running a steeplechase today and noted that I wouldn't be able to scale the fence from the other side, so my route was messed up less than six miles in. Great.
When I got to McAlpine I took the second gel packet (I had taken one before I left and stuffed two into my shorts - my cold weather shorts have pockets for such things). I noticed that I had accidentally bought a gel flavor that has caffeine and made a point to take that one first because the bathroom would be more convenient at the park. Luckily, it never bothered my stomach.
Running on the greenway gave me an accurate measure of my pace; I was still running in the 7:30s and actually slipped to a 7:45 at one point. When I got to the course I managed to speed things up a bit and settled into a groove at 7:20 pace. No more messing around - I was about 12 miles in when I got back to the Sardis lot and was ready to do work. I mistakenly thought that my route adjustment at Providence Day was going to shorten my distance, not lengthen it, so I added a mile in the Old Bell hills and then took the last gel packet. I couldn't get an accurate reading but I gradually picked up the pace again while running uphill on Sardis Road.
When I got back to PD I was once again turned around by dumpsters, fences, gates, and other objects that were in my way. Arrrrrggghh. This 17.7-mile run was quickly turning into something longer. I made it back to the water fountain and headed home. At this point I really opened up my stride and let my frame go to work, pumping my arms and spacing out my steps. I thought about all those people who had said I was too big (6'2"/190) to be a distance runner. I caught a break with the stoplights and began to rock and roll. I knew where the two-mile spot was and ended up running under 13 minutes for the final two miles.
I finished very hard today but I was spent when I got home. I re-mapped my route and found that I had actually run 19.06 miles in 2:20:05, or 7:21 per mile. I'll take that any day of the week after running 7:30 or slower for the first 8 miles or so.
The challenge at this point is to keep the mileage up without killing myself in the coming week. I need to do 20 for my next long run but it's going to have to be a much more leisurely effort.
Randolph gave me some steep uphill climbs on the way to Sardis Road; obviously, these would be downhills on the way back. I had started off slowly but comfortably, running 7:30-ish pace, which I figured would leave me plenty of room to drop things in the fast range towards the end of the run. When I got to Providence Day I realized I turned in the wrong road, so I had to double-back to go the right way. I meandered through their campus to the tennis courts, where I stopped at a water fountain for about a minute. I headed out towards the Lansdowne neighborhoods and noticed there was a two-tiered chain link fence standing in my way. The things you don't see on a satellite map.... Oddly enough, I never broke stride as I hopped right onto and over the fence. I hadn't planned on running a steeplechase today and noted that I wouldn't be able to scale the fence from the other side, so my route was messed up less than six miles in. Great.
When I got to McAlpine I took the second gel packet (I had taken one before I left and stuffed two into my shorts - my cold weather shorts have pockets for such things). I noticed that I had accidentally bought a gel flavor that has caffeine and made a point to take that one first because the bathroom would be more convenient at the park. Luckily, it never bothered my stomach.
Running on the greenway gave me an accurate measure of my pace; I was still running in the 7:30s and actually slipped to a 7:45 at one point. When I got to the course I managed to speed things up a bit and settled into a groove at 7:20 pace. No more messing around - I was about 12 miles in when I got back to the Sardis lot and was ready to do work. I mistakenly thought that my route adjustment at Providence Day was going to shorten my distance, not lengthen it, so I added a mile in the Old Bell hills and then took the last gel packet. I couldn't get an accurate reading but I gradually picked up the pace again while running uphill on Sardis Road.
When I got back to PD I was once again turned around by dumpsters, fences, gates, and other objects that were in my way. Arrrrrggghh. This 17.7-mile run was quickly turning into something longer. I made it back to the water fountain and headed home. At this point I really opened up my stride and let my frame go to work, pumping my arms and spacing out my steps. I thought about all those people who had said I was too big (6'2"/190) to be a distance runner. I caught a break with the stoplights and began to rock and roll. I knew where the two-mile spot was and ended up running under 13 minutes for the final two miles.
I finished very hard today but I was spent when I got home. I re-mapped my route and found that I had actually run 19.06 miles in 2:20:05, or 7:21 per mile. I'll take that any day of the week after running 7:30 or slower for the first 8 miles or so.
The challenge at this point is to keep the mileage up without killing myself in the coming week. I need to do 20 for my next long run but it's going to have to be a much more leisurely effort.
Dowd Half-Marathon
Don't get excited - I didn't run in this race. The half-marathon distance does not appeal to me as anything more than a training run. Eggers and Mike Mitchell, however, did run in this race and yes, they viewed it as a training run. I decided to show up for a bit to offer my support.
It was pretty cold outside this morning and I was glad I wasn't racing. I had planned to meet Emily and Kati from the CRC at the corners of Kenilworth and Morehead, but I arrived before they did so I decided to head up the street a bit to see the runners come through. I waited for what seemed like an eternity before the lead runner, someone I didn't recognize, finally came by. He was followed by Billy Shue a few moments later. I had only met Mitchell once, when we were in college, so I didn't completely recognize him when he came through in 4th place. Not long after that, Eggers came through, dressed in all black. I got excited and cheered and yelled at him, all the while trying to take some pictures, which turned out horribly. I sprinted up ahead to the intersection where Emily and Kati were waiting so I could take another picture of Dan, but that one didn't turn out well, either.
Mitchell, whose training has been phenomenal, ran an awesome race and Dan did really well, too. They both bemoaned the fact that the pack pulled them through the first mile a bit faster than they would have liked. You can read Dan's race recap here.
Full results.
It was pretty cold outside this morning and I was glad I wasn't racing. I had planned to meet Emily and Kati from the CRC at the corners of Kenilworth and Morehead, but I arrived before they did so I decided to head up the street a bit to see the runners come through. I waited for what seemed like an eternity before the lead runner, someone I didn't recognize, finally came by. He was followed by Billy Shue a few moments later. I had only met Mitchell once, when we were in college, so I didn't completely recognize him when he came through in 4th place. Not long after that, Eggers came through, dressed in all black. I got excited and cheered and yelled at him, all the while trying to take some pictures, which turned out horribly. I sprinted up ahead to the intersection where Emily and Kati were waiting so I could take another picture of Dan, but that one didn't turn out well, either.
Mitchell, whose training has been phenomenal, ran an awesome race and Dan did really well, too. They both bemoaned the fact that the pack pulled them through the first mile a bit faster than they would have liked. You can read Dan's race recap here.
Full results.
Friday, November 5, 2010
Loving McAlpine
I didn't run yesterday because I was slammed with work, but I set out to do an easy eight this morning. I visited with my parents for a bit before heading to McAlpine before noon. Some of my training buddies have made comments about being tired of McAlpine, which is blasphemous talk to me. At Charlotte Christian, these trails served as our backyard, so I honed my skills here at the early part of my running career. If you want to go back really far, my first physical fitness endurance run in elementary school, which I won, was also held here. I can't run at McAlpine every day but as long as I don't need to go more than ten miles, it's perfect. Today, I just did an eight-mile out-and-back. I completed that in 1:00:03, right at 7:30 pace, which seems to be the name of the game these days for my easy runs. That's a positive sign.
Wednesday, November 3, 2010
Tempo Run Redemption
I set out to redeem myself today after trying and failing a ten-mile tempo run last week. Perhaps I just wasn't ready for it coming off a 60-mile week but I felt I could be ready today.
My main plan was to simply start out slowly and hold a decent pace for awhile before cranking things up and trying to hold on. I wanted to run a faster pace for 10 miles than I had done for 8 for the last tempo run. Having to do this one solo was a factor that could work against me, however. I'm pleased to note that it's finally starting to feel like fall, as this would be the first hard workout I have done with the temps below 50 degrees. My route would take me from the Sardis lot to Harris Blvd, back to the park and the final 2.5 miles of the 5k course, and then back to the Sardis lot. In other words, I was keeping with tradition by doing my hard workout at McAlpine.
I felt pretty slow as I set out on the greenway but I came through the half in about 3:20 and continued on to 6:40 for mile one. I slowed down some, then sped up again; overall, I kept the pace around 6:40-6:45 for the first three miles. By mile four, I felt a bit sluggish and some demons began creeping in: maybe I confused my body by running four days a week two weeks in a row and then running sixty miles in six days...maybe I need some new shoes...maybe I'm too tired today and can't do this by myself...
Those demons were slain. I slapped the 4.0-mile marker post at Harris, turned around, and proceeded to pick up the pace, dropping it down to 6:15 for the next mile and 6:10 for the mile after that. I had been sluggish; now, my legs were awake. I ran about a 6:30 for the hill mile on the course and then whipped out another 6:15, coming through the 8-mile mark in 51:40 - an entire minute faster than I had for the 8-mile tempo run a few weeks prior to this. Perhaps feeling a bit too good about myself, I briefly faded to a 6:51 for mile #9 but closed with a 6:27. I hadn't really planned to run my fastest miles in the middle portion of this workout but I felt pretty good about it. That's the point where I have had trouble in the past, and I still finished strong, so I could live with it.
I totaled 1:04:58 for the ten miles, or 6:29 per mile, achieving my goal of besting the pace I ran for the last tempo despite running an additional two miles. This may or may not be my last tempo run. I need to do another hill workout and I still have the 3x3-mile repeats - a brutal workout that's probably going to bring me closer to God. I can work a progression run in there, but I don't know if a 12-mile tempo is on the docket yet or not.
Stay tuned!
My main plan was to simply start out slowly and hold a decent pace for awhile before cranking things up and trying to hold on. I wanted to run a faster pace for 10 miles than I had done for 8 for the last tempo run. Having to do this one solo was a factor that could work against me, however. I'm pleased to note that it's finally starting to feel like fall, as this would be the first hard workout I have done with the temps below 50 degrees. My route would take me from the Sardis lot to Harris Blvd, back to the park and the final 2.5 miles of the 5k course, and then back to the Sardis lot. In other words, I was keeping with tradition by doing my hard workout at McAlpine.
I felt pretty slow as I set out on the greenway but I came through the half in about 3:20 and continued on to 6:40 for mile one. I slowed down some, then sped up again; overall, I kept the pace around 6:40-6:45 for the first three miles. By mile four, I felt a bit sluggish and some demons began creeping in: maybe I confused my body by running four days a week two weeks in a row and then running sixty miles in six days...maybe I need some new shoes...maybe I'm too tired today and can't do this by myself...
Those demons were slain. I slapped the 4.0-mile marker post at Harris, turned around, and proceeded to pick up the pace, dropping it down to 6:15 for the next mile and 6:10 for the mile after that. I had been sluggish; now, my legs were awake. I ran about a 6:30 for the hill mile on the course and then whipped out another 6:15, coming through the 8-mile mark in 51:40 - an entire minute faster than I had for the 8-mile tempo run a few weeks prior to this. Perhaps feeling a bit too good about myself, I briefly faded to a 6:51 for mile #9 but closed with a 6:27. I hadn't really planned to run my fastest miles in the middle portion of this workout but I felt pretty good about it. That's the point where I have had trouble in the past, and I still finished strong, so I could live with it.
I totaled 1:04:58 for the ten miles, or 6:29 per mile, achieving my goal of besting the pace I ran for the last tempo despite running an additional two miles. This may or may not be my last tempo run. I need to do another hill workout and I still have the 3x3-mile repeats - a brutal workout that's probably going to bring me closer to God. I can work a progression run in there, but I don't know if a 12-mile tempo is on the docket yet or not.
Stay tuned!
Tuesday, November 2, 2010
Opening the week at McMullen
I don't really know why but I never enjoy running on the McMullen Greenway. It's nice for a change of scenery but can be monotonous as it seems to look exactly the same the entire route. Also, it's paved; a trail in the middle of the woods should be gravel, which would be much easier on everyone's joints. Nevertheless, I headed out there this morning to do an easy 7 miles.
My left leg has had some soreness in it the last few days but felt fine on the run. I ran roughly 7:30 pace or better and didn't feel like it took any effort. As I clipped along I thought about what I wanted to do for the rest of the week. Tomorrow I'm going to give last week's failed tempo run another shot at McAlpine - the exact same workout, only with better planning. It also won't be 85 degrees and humid tomorrow; the cooler weather has been good to me so I'm looking forward to that. I had thought of running the Dowd 5k this Saturday and watching Eggers and Mike Mitchell run the half marathon, but the races are at the same time, so I think I'm just going to watch the half - armed with a camera. I have a long run of 17-18 on the docket for this weekend, too. Last but not least I have several items on the social calendar to which I'm looking forward and things at work have been going smoothly, too.
I picked up the pace just a bit the last two miles and averaged a 7:21 mile for the distance.
Back at the parking lot, I saw Jordan Kinley and introduced myself as a reader of his blog. Jordan is essentially the star of the local running scene in Charlotte these days, and his blog is a very good read - strictly running, although his trade has taken him all over the world. Like most runners, Jordan is very easy going and friendly. Like me, he obviously benefits from having a job that allows him to take off to the park at 11:00 a.m. on weekdays. Unlike me, he is very, very fast.
Til' next time....
My left leg has had some soreness in it the last few days but felt fine on the run. I ran roughly 7:30 pace or better and didn't feel like it took any effort. As I clipped along I thought about what I wanted to do for the rest of the week. Tomorrow I'm going to give last week's failed tempo run another shot at McAlpine - the exact same workout, only with better planning. It also won't be 85 degrees and humid tomorrow; the cooler weather has been good to me so I'm looking forward to that. I had thought of running the Dowd 5k this Saturday and watching Eggers and Mike Mitchell run the half marathon, but the races are at the same time, so I think I'm just going to watch the half - armed with a camera. I have a long run of 17-18 on the docket for this weekend, too. Last but not least I have several items on the social calendar to which I'm looking forward and things at work have been going smoothly, too.
I picked up the pace just a bit the last two miles and averaged a 7:21 mile for the distance.
Back at the parking lot, I saw Jordan Kinley and introduced myself as a reader of his blog. Jordan is essentially the star of the local running scene in Charlotte these days, and his blog is a very good read - strictly running, although his trade has taken him all over the world. Like most runners, Jordan is very easy going and friendly. Like me, he obviously benefits from having a job that allows him to take off to the park at 11:00 a.m. on weekdays. Unlike me, he is very, very fast.
Til' next time....
Confidence Boosting
This is the first time in the training cycle that I've really felt worn out. I don't think I've been eating enough, as crazy as that sounds. I'm going to go with a more liberal approach and just start destroying eggs, bacon or ham, waffles, pancakes, fruit, and pretty much anything else I can find for breakfast after my runs.
I ran 7 miles at glorious McAlpine Thursday morning and felt much better. I averaged about 7:30 pace, aided by running the last mile in 6:50. I took Friday off and prepared to do my long run Saturday, but since this is a cutback week I planned to do "only" 14 miles.
For the 14, I started at the Sardis lot and ran two miles in the Old Bell hills before setting off on the greenway towards Harris Blvd. I repeated an old high school tradition by continuing off the greenway, up Harris and down Idlewild Road for a bit so I could hit the distance without backtracking too much. There's a long wooden fence that runs up Harris right by the sidewalk, and just as it did many years ago, an angry beast came charging towards it to growl at me. I really wanted to know if it was the same dog from way back when.
I did the 5k course and headed back to Sardis for the finish. I'm pleased to report that I ran just under 7:30 pace without ever really picking it up. I wouldn't say I felt fantastic but I felt pretty strong, which is a nice turn from recent events. I ended up taking Sunday off and because of work I had to miss Monday as well, but I got in over 40 miles for my cutback week.
**One of my readers asked if I could add a time stamp in order to make it easier to follow the happenings described here. I'll work on that and try to clean up a few other things. I've been extra busy lately so I'm updating this on the run a lot, and there's only so much I can do with my BlackBerry. I appreciate the feedback and would love to hear more. Thanks for reading and stay tuned.
***And it's now done - I changed the layout so hopefully it's a little easier to read now.
I ran 7 miles at glorious McAlpine Thursday morning and felt much better. I averaged about 7:30 pace, aided by running the last mile in 6:50. I took Friday off and prepared to do my long run Saturday, but since this is a cutback week I planned to do "only" 14 miles.
For the 14, I started at the Sardis lot and ran two miles in the Old Bell hills before setting off on the greenway towards Harris Blvd. I repeated an old high school tradition by continuing off the greenway, up Harris and down Idlewild Road for a bit so I could hit the distance without backtracking too much. There's a long wooden fence that runs up Harris right by the sidewalk, and just as it did many years ago, an angry beast came charging towards it to growl at me. I really wanted to know if it was the same dog from way back when.
I did the 5k course and headed back to Sardis for the finish. I'm pleased to report that I ran just under 7:30 pace without ever really picking it up. I wouldn't say I felt fantastic but I felt pretty strong, which is a nice turn from recent events. I ended up taking Sunday off and because of work I had to miss Monday as well, but I got in over 40 miles for my cutback week.
**One of my readers asked if I could add a time stamp in order to make it easier to follow the happenings described here. I'll work on that and try to clean up a few other things. I've been extra busy lately so I'm updating this on the run a lot, and there's only so much I can do with my BlackBerry. I appreciate the feedback and would love to hear more. Thanks for reading and stay tuned.
***And it's now done - I changed the layout so hopefully it's a little easier to read now.
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