Easy run. Once again, the weird HR thing happened. Normal until about the first quarter mile, then up to 170 until about 1400m, then back down to normal. Weird. I noticed this happened last year, too, but I always attributed it to a flaky HR monitor. Flaky heart?
Average HR 131 for the run. Feeling a bit of a cold still. No worse, no better. Workout tomorrow or Wednesday.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Ni!
Monday, October 08, 2007
Sunday, October 07, 2007
1:38:04 :: 15 miles
Easy run with quicker five miles at the end. First 10 in about 1:08, then
6:20(141) | 6:09(143) | 6:14(147) | 6:05(149) | 5:35(159)
Last mile felt pretty difficult. I got the impression I have lost some aerobic 'depth'. Probably just an off day though, as it wasn't that long ago I was averaging faster than that for a half marathon.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
6:20(141) | 6:09(143) | 6:14(147) | 6:05(149) | 5:35(159)
Last mile felt pretty difficult. I got the impression I have lost some aerobic 'depth'. Probably just an off day though, as it wasn't that long ago I was averaging faster than that for a half marathon.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Saturday, October 06, 2007
1:08:52 :: 10 miles
Friday, October 05, 2007
28:32 :: 4 miles
Thursday, October 04, 2007
Wednesday, October 03, 2007
1:04:41 :: 11 miles (4x1.5mi)
Volume speed workout. Nice weather--41F, clear starry skies, and light winds. Did just a one mile warmup (6:48-127) and got right into the speed. The goal was to duplicate a similar workout from 8.21, like this:
8.21.2007
[7:56-161] - 6:32(146)
[8:01-163] - 6:36(150)
[7:57-166] - 6:32(154)
[8:00-167] - 6:36(151)
*I don't have the breakdown for the 1.5mi segments like below. That workout got erased from my Garmin.
10.3.2007
[7:55-159]-5:18(156)/2:37(164) - 6:38(140)
[7:58-160]-5:22(158)/2:36(165) - 6:33(146)
[7:56-163]-5:19(161)/2:37(166) - 6:30(148)
[7:53-164]-5:18(161)/2:35(168) - 6:29(146)
I ran a bit faster for the last .5 mile of each rep, with the idea being to practice slightly increasing the pace when tired. Seemed to work out well.
Today's result was a significant improvement. Heart rates were improved, even as speeds increased, but more importantly the workout just felt better overall. This is likely the result of taking a pretty easy week prior to today, creating a bit of a 'taper' effect for the workout. Legs felt really strong throughout, and breathing was of the steady tempo run variety. Good workout.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
8.21.2007
[7:56-161] - 6:32(146)
[8:01-163] - 6:36(150)
[7:57-166] - 6:32(154)
[8:00-167] - 6:36(151)
*I don't have the breakdown for the 1.5mi segments like below. That workout got erased from my Garmin.
10.3.2007
[7:55-159]-5:18(156)/2:37(164) - 6:38(140)
[7:58-160]-5:22(158)/2:36(165) - 6:33(146)
[7:56-163]-5:19(161)/2:37(166) - 6:30(148)
[7:53-164]-5:18(161)/2:35(168) - 6:29(146)
I ran a bit faster for the last .5 mile of each rep, with the idea being to practice slightly increasing the pace when tired. Seemed to work out well.
Today's result was a significant improvement. Heart rates were improved, even as speeds increased, but more importantly the workout just felt better overall. This is likely the result of taking a pretty easy week prior to today, creating a bit of a 'taper' effect for the workout. Legs felt really strong throughout, and breathing was of the steady tempo run variety. Good workout.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Friday, September 21, 2007
37:07 :: 5 miles
Thursday, September 20, 2007
1:01:40 :: 10 miles (4x1mile)
Workout. Much better today. Getting a cold, so I've started up the Zicam (zinc) again. Weather this morning was 52F and raining with a 10mph east wind, which is nice because it's fairly easy to avoid on the loop outside my house.
5:08.2(159)-6:42(142)
5:06.3(166)-6:50(142)
5:03.5(167)-6:58(144)
4:58.2(169)-1:04 to 120HR
I felt pretty flat for the first two, so even though it was better than yesterday, things still weren't going 'good'. After the second rep, I thought I would be done at three, but somehow the fog lifted, and I felt really good on the third one. Still, I looked at what I had done over the past week, factored in getting sick, bad day yesterday, etc., and thought I should still cut it at three. The end of the mile jog had me feeling strong though, so I figured I'd give it a go, and it felt even better than the previous rep. No idea what happened, but it went well.
Ice bath and recovery drink, then a few easier days of running ahead. Hopefully I can stay ahead of this cold and stay on track.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
5:08.2(159)-6:42(142)
5:06.3(166)-6:50(142)
5:03.5(167)-6:58(144)
4:58.2(169)-1:04 to 120HR
I felt pretty flat for the first two, so even though it was better than yesterday, things still weren't going 'good'. After the second rep, I thought I would be done at three, but somehow the fog lifted, and I felt really good on the third one. Still, I looked at what I had done over the past week, factored in getting sick, bad day yesterday, etc., and thought I should still cut it at three. The end of the mile jog had me feeling strong though, so I figured I'd give it a go, and it felt even better than the previous rep. No idea what happened, but it went well.
Ice bath and recovery drink, then a few easier days of running ahead. Hopefully I can stay ahead of this cold and stay on track.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, September 19, 2007
1:06:32 :: 10 miles
Busted workout. Set out to do 4x1 mile with one mile jog recovery at 5:08 moving down toward 5:02, but only did the first one [5:08(162)]. Two mile warmup did not feel good, but like I have mentioned before, sometimes that precedes an amazing workout. Not today. The 5:08 felt like a 4:48. The first .25 worked out to only 5:12 pace, and the vents were way too hard. I finished out the rep, ran an easy seven miles to close out the run, and decided to try again tomorrow and hope for a better day.
An interesting heart rate anomaly this morning during the warmup (actually during a few runs in the last ten days or so). My heart rate will go from 50-52 standing around, and then for the first mile or so, the HR goes as high as the high-180s, which is higher than my max (??). The monitor doesn't seem to be flaking out, because if I stop running, it will quickly go back down to the 70s. A quick check of the wrist pulse indicated that it was truly in the ballpark of 170-180. I've heard of this before, but usually it's accompanied by some really uncomfortable feelings and just feels wrong. I feel totally normal. This goes on for the first mile or a bit longer, then over the course of a minute or so, the HR comes back down to a pace appropriate number (i.e. 7:00 pace, in the mid-120s). Weird.
And, just to explain further what kind of day it has been, the starter went out on my '98 Accord today (finally! 161K miles). This is the first part I have had to pay for in the six years I have owned the car. Pretty amazing. $350 for a starter. Pretty amazing. The Honda place had it installed and back to me in less than three hours. Pretty amazing.
Alright, that is pretty annoying. Later.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
An interesting heart rate anomaly this morning during the warmup (actually during a few runs in the last ten days or so). My heart rate will go from 50-52 standing around, and then for the first mile or so, the HR goes as high as the high-180s, which is higher than my max (??). The monitor doesn't seem to be flaking out, because if I stop running, it will quickly go back down to the 70s. A quick check of the wrist pulse indicated that it was truly in the ballpark of 170-180. I've heard of this before, but usually it's accompanied by some really uncomfortable feelings and just feels wrong. I feel totally normal. This goes on for the first mile or a bit longer, then over the course of a minute or so, the HR comes back down to a pace appropriate number (i.e. 7:00 pace, in the mid-120s). Weird.
And, just to explain further what kind of day it has been, the starter went out on my '98 Accord today (finally! 161K miles). This is the first part I have had to pay for in the six years I have owned the car. Pretty amazing. $350 for a starter. Pretty amazing. The Honda place had it installed and back to me in less than three hours. Pretty amazing.
Alright, that is pretty annoying. Later.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, September 18, 2007
55:03 :: 8 miles
Monday, September 17, 2007
30:19 :: 5 miles
Short progression run. Didn't have much time this morning, so went for a short, quicker run. One mile warmup and cooldown, then three in the middle:
6:00(142) | 5:37(153) | 5:23(162)
Felt really good, strong and relaxed the whole run. It's too soon to get a real effect from yesterday's run, but running the hills seem to have made the small niggles in my legs feel much better. Interesting...
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
6:00(142) | 5:37(153) | 5:23(162)
Felt really good, strong and relaxed the whole run. It's too soon to get a real effect from yesterday's run, but running the hills seem to have made the small niggles in my legs feel much better. Interesting...
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Sunday, September 16, 2007
Catch Up :: Week of 9.9-9.16 2007
Updating the blog has been difficult! Here we go...
Sun 9.9 :: 6.25 miles 44:12 7:05 pace 126HR. Recovery run. Felt very good.
Mon 9.10 :: ~10 miles 1:10:00-ish 7:00 pace. Easy run, watch died. Felt good through six miles, then a bit tired. Very slight quad soreness.
Tue 9.11 :: 11 miles 1:14:27 6:46 pace 134HR. Easy run. Felt solid the whole run. Very slight quad soreness.
Wed 9.12 :: 14 miles 1:32:46 6:37 pace 134HR. Easy run. Felt really good, had to dial back a bit in the first few miles, sneaking under 6:30 pace. Felt well recovered, but a bit cautious still.
Thu 9.13 :: 10 miles 1:04:22 6:26 pace 138HR. Easy to moderate. Picked up a few miles in the 6:00-6:15 range. Feeling quite good.
Fri 9.14 :: 7 miles 44:20. Evaluation run. Writing a separate entry.
Sat 9.15 :: 18 miles 2:00:42 6:41 pace 137HR. Long easy run. Longest run in a while. Steady 6:40-6:50 miles through 16 then 6:25(148), 6:17(149) to finish. Could feel some heaviness set in about 14 miles, but otherwise felt very good.
Sun 9.16 :: 10 miles 1:11:09 7:07 pace 128HR. Easy run. Ran easy with Cindy (thanks g-ma and g-pa!) for four miles, then 6:40 pace for a couple of miles over hills on golf course, then several miles at plus 7:00 pace to finish.
Overall, a solid recovery week with a couple of moderate efforts to prevent that not-so-fresh feeling.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Sun 9.9 :: 6.25 miles 44:12 7:05 pace 126HR. Recovery run. Felt very good.
Mon 9.10 :: ~10 miles 1:10:00-ish 7:00 pace. Easy run, watch died. Felt good through six miles, then a bit tired. Very slight quad soreness.
Tue 9.11 :: 11 miles 1:14:27 6:46 pace 134HR. Easy run. Felt solid the whole run. Very slight quad soreness.
Wed 9.12 :: 14 miles 1:32:46 6:37 pace 134HR. Easy run. Felt really good, had to dial back a bit in the first few miles, sneaking under 6:30 pace. Felt well recovered, but a bit cautious still.
Thu 9.13 :: 10 miles 1:04:22 6:26 pace 138HR. Easy to moderate. Picked up a few miles in the 6:00-6:15 range. Feeling quite good.
Fri 9.14 :: 7 miles 44:20. Evaluation run. Writing a separate entry.
Sat 9.15 :: 18 miles 2:00:42 6:41 pace 137HR. Long easy run. Longest run in a while. Steady 6:40-6:50 miles through 16 then 6:25(148), 6:17(149) to finish. Could feel some heaviness set in about 14 miles, but otherwise felt very good.
Sun 9.16 :: 10 miles 1:11:09 7:07 pace 128HR. Easy run. Ran easy with Cindy (thanks g-ma and g-pa!) for four miles, then 6:40 pace for a couple of miles over hills on golf course, then several miles at plus 7:00 pace to finish.
Overall, a solid recovery week with a couple of moderate efforts to prevent that not-so-fresh feeling.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
1:11:38 :: Beardsley Half Marathon (1st)
:: UPDATED with HR and split info ::
1:11:38 (5.25 pace) - HR Avg 166 - Max HR 173
Recorded distance was 13.23 miles, so the splits indicate the pace according to GPS (i.e. splits are faster than official time).
5:27.9(160) | Slightly uphill. 100 calorie drink @ start.
5:22.3(166) | Rolling hills
5:30.8(165) | Flat, heavy rain, into some wind
5:24.2(165) | More flat. 100 calorie drink.
5:27.0(166) | Slight rolling hills. Took/shared lead.
5:21.0(168) | Pressing/surging on hills.
5:21.2(169) | Long uphill at 10K. Rolling hills.
5:25.0(169) | 100 calorie drink. Dropped 3rd place.
5:23.1(167) | More surging. Flat. Patience.
5:28.0(167) | Patience. Slight rolling hills.
5:31.0(168) | Strong surge at 10.3 on uphill.
5:26.2(168) | Wet, muddy road for 1/2 mile. <10 sec lead.
5:21.5(170) | Hard into the last mile. Mostly flat.
1:09.0(171) | .23mi into the finish ~5:10 pace
Now that was fun! No time for a full race report...just out of the car from a long drive, kids to tickle, etc., but I will say that it was definitely a race versus a time trial, which is a nice change. I think there were three of us together through about seven miles, with fellow UND alum Richie not too far behind in fourth after a conservative start. The first half of the race was series of surges and pace checks, which made me edgy. Those guys seemed comfortable. Fortunately I was, too.
Between eight and ten, I threw in a couple of decent surges, but reminded myself to relax until at least ten. Then, just past ten miles, I threw in a solid surge for about 90 seconds and made the break last to the end. I wouldn't say I was comfortable with the win until about 200m to go. The last time I saw 2nd place, at 12 miles, he was only ten seconds back. One of the consequences of never looking back is that you don't know what the hell is going on back there! But, it caused me to run a bit scared, which is always good for time.
Anyway, it was a really good race, it rained the whole time (which worked out well, as usual), and I met some cool people today, including Frank Shorter. Great day! Sorry it took a while to get something posted...I know how the blogosphere likes its updates! More later.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
1:11:38 (5.25 pace) - HR Avg 166 - Max HR 173
Recorded distance was 13.23 miles, so the splits indicate the pace according to GPS (i.e. splits are faster than official time).
5:27.9(160) | Slightly uphill. 100 calorie drink @ start.
5:22.3(166) | Rolling hills
5:30.8(165) | Flat, heavy rain, into some wind
5:24.2(165) | More flat. 100 calorie drink.
5:27.0(166) | Slight rolling hills. Took/shared lead.
5:21.0(168) | Pressing/surging on hills.
5:21.2(169) | Long uphill at 10K. Rolling hills.
5:25.0(169) | 100 calorie drink. Dropped 3rd place.
5:23.1(167) | More surging. Flat. Patience.
5:28.0(167) | Patience. Slight rolling hills.
5:31.0(168) | Strong surge at 10.3 on uphill.
5:26.2(168) | Wet, muddy road for 1/2 mile. <10 sec lead.
5:21.5(170) | Hard into the last mile. Mostly flat.
1:09.0(171) | .23mi into the finish ~5:10 pace
Now that was fun! No time for a full race report...just out of the car from a long drive, kids to tickle, etc., but I will say that it was definitely a race versus a time trial, which is a nice change. I think there were three of us together through about seven miles, with fellow UND alum Richie not too far behind in fourth after a conservative start. The first half of the race was series of surges and pace checks, which made me edgy. Those guys seemed comfortable. Fortunately I was, too.
Between eight and ten, I threw in a couple of decent surges, but reminded myself to relax until at least ten. Then, just past ten miles, I threw in a solid surge for about 90 seconds and made the break last to the end. I wouldn't say I was comfortable with the win until about 200m to go. The last time I saw 2nd place, at 12 miles, he was only ten seconds back. One of the consequences of never looking back is that you don't know what the hell is going on back there! But, it caused me to run a bit scared, which is always good for time.
Anyway, it was a really good race, it rained the whole time (which worked out well, as usual), and I met some cool people today, including Frank Shorter. Great day! Sorry it took a while to get something posted...I know how the blogosphere likes its updates! More later.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Friday, September 14, 2007
44:20 :: 7 miles (w/4mi@5:43)
Evaluation run. Two mile warmup in 14:00, then four miles, trying to hit 5:42 for each to check HR and recovery.
5:43(148) | 5:42(153) | 5:43(153) | 5:44(153)
Recovered to 130 in :27, 120 in :33, and 110 in :45. The run felt really strong and easy overall. Nice recovery as well.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
5:43(148) | 5:42(153) | 5:43(153) | 5:44(153)
Recovered to 130 in :27, 120 in :33, and 110 in :45. The run felt really strong and easy overall. Nice recovery as well.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, September 05, 2007
1:12:49 :: 10 miles
Recovery run. Put the new Interpol album on the iPod and ran very easy today. The kids have been sick and I've been tired and possibly sick as well. Standing HR of 45 this morning, yes 4-5, that is not a typo. That is so low, it makes me wonder if the last two days of low heart rates are from being sick or if it results from fitness. I guess I'll find out on Saturday. =) Averaged 126 HR and 7:17 pace. Felt really good, and had a nice run.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, September 04, 2007
1:09:15 :: 11 miles
Duplicated taper workout from 5/15/07. Went really well, except for the few minutes right before the 1000s--I've had GI issues yesterday and today, so I had about a three minute break before starting those, and I was considering not doing any the way that I was feeling. The whole workout was like that--I felt terrible when I wasn't running, but when I was at speed, everything felt great. All I had to do was keep moving.
The past three days, I've felt like I was coming down with something, and I noticed the heart rate was up a bit during the easy runs. Now today the HR seemed back to normal, but the energy level felt a bit off. Legs and breathing were both excellent though. Strange day.
10 minute warmup (1.4 miles)
5:55(141) | 5:47(149) | 5:45(151) | 5:42(154) | 5:42(154) (5 miles)
6:13(145) | 3:20(142) (1.52 miles)
3:04.3(156-:49) | 3:01.6(160-:49) | 3:04.0(162-:55)
1 mile cooldown
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
The past three days, I've felt like I was coming down with something, and I noticed the heart rate was up a bit during the easy runs. Now today the HR seemed back to normal, but the energy level felt a bit off. Legs and breathing were both excellent though. Strange day.
10 minute warmup (1.4 miles)
5:55(141) | 5:47(149) | 5:45(151) | 5:42(154) | 5:42(154) (5 miles)
6:13(145) | 3:20(142) (1.52 miles)
3:04.3(156-:49) | 3:01.6(160-:49) | 3:04.0(162-:55)
1 mile cooldown
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Saturday, September 01, 2007
1:01:13 :: 9 miles
Friday, August 31, 2007
1:09:33 :: 10 miles
Easy run. Feeling a little tired, and ready for a slow run this morning. Definitely a touch of fatigue from the TT yesterday, but not bad. Standing HR of 55, average HR for the run of 128. Ice bath from the knees down again today, as much for peace of mind as recovery. The legs always feel better during the day following the cold treatment.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, August 30, 2007
51:12 :: 8 miles (2 mi TT)
Two mile time trial with warm up and cool down. Mystery Coach wanted me to run a two mile effort as evenly as possible, while staying relaxed and controlled, with the suggestion that if, at the end of the two miles, I was asked to run another half mile, I could do it at the same pace (without crying, begging to stop, collapsing in dread, etc.).
It went very well. Going out the door, I decided to see how I was feeling after a 20 minute warmup, and decide at that point if I was going to do it today or wait until tomorrow. I was getting out a bit earlier than usual (3:45), so I didn't know if I would be 'awake' to the effort, but it ended up being fine.
5:03.4(164) | 5:02.9(171)
Started off a bit fast, at 4:45 pace for the first 300m or so, then gradually settled in, which is probably why the first mile felt really easy compared to the second. The second mile felt equal to the first until about 1000m in (1.7mi), where it started to feel challenging, but all I had to do was maintain to the finish, so it was fine.
Time to go! Later...
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
It went very well. Going out the door, I decided to see how I was feeling after a 20 minute warmup, and decide at that point if I was going to do it today or wait until tomorrow. I was getting out a bit earlier than usual (3:45), so I didn't know if I would be 'awake' to the effort, but it ended up being fine.
5:03.4(164) | 5:02.9(171)
Started off a bit fast, at 4:45 pace for the first 300m or so, then gradually settled in, which is probably why the first mile felt really easy compared to the second. The second mile felt equal to the first until about 1000m in (1.7mi), where it started to feel challenging, but all I had to do was maintain to the finish, so it was fine.
Time to go! Later...
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, August 29, 2007
1:31:39 :: 14 miles
Friday, August 24, 2007
1:02:49 :: 9 miles
Thursday, August 23, 2007
1:24:02 :: 12.3 miles
Wednesday, August 22, 2007
57:08 :: 8 miles
Tuesday, August 21, 2007
1:19:33 :: 13 miles (4x1.5mi)
The workout went well. 7:56(161) - 6:32(146) - 8:01(163) - 6:36(150) - 7:57(166) - 6:32(154) - 8:00(167) - 6:36(151), 1:19:33, 13 miles total. The first rep felt like a good strong tempo, very easy, relaxed. Then the second was the toughest. It felt like a too hard tempo pace, and I was headed into a decent wind. Then three and four were equal effort--required some focus, but felt locked in to the pace and as long as the mental effort was there, the legs were just along for the ride. Legs felt a bit heavy at the end, and it was probably tougher than I realized at the outset. I remember doing 3x2mile at 5:25 or thereabouts in the winter, so I thought this would be a piece of cake. It wasn't a cakewalk, but it wasn't overly difficult either.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Monday, August 20, 2007
Sunday, August 19, 2007
1:33:33 :: 14 miles
Easy run. Went longer today, but not too long. I received an ominous warning from Mystery Coach this morning, advising me to take it easy today as there is a volume speed workout ahead in the next day or two. Average HR of 134 and 6:41 for the run. Feeling good, and finally not feeling tired (in the head, not the legs) following some decent sleep. Standing around heart rate has been lower over the last couple of days following some easy aerobic mileage. 49 this morning while waiting for the satellite lock on the Garmin. Good run.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Saturday, August 18, 2007
1:04:35 :: 10 miles
Moderate effort run. Picked up the pace a bit this morning after several days of easy running. Everything felt great, weather was perfect, and it felt good to put the pedal down, if only halfway to the floor.
Heart rate averaged 139, with most miles in the 141-146 range. I think this week I've noticed another breakthrough in pace vs. heart rate. Most of my runs this week were done at very low heart rates (<130) but normal easy training paces (6:45-7:00). I would be very interested to see what the result would be of running some shorter (1500-5000) track races this winter to sharpen, and then building up for the spring marathon following. The speed that I have worked on this summer has me feeling really good in my longer races as well. I'm beginning to experience the reality of what an anaerobic training period can do for racing at longer distances.
7:21(123) | 6:29(134) | 6:12(139) |
6:23(141) | 6:24(141) | 6:25(143) |
6:21(142) | 6:21(141) | 6:20(146) |
6:18(146)
My wife ran a 10k today, got a new PR, and made a new friend! I should be as fired up for how well she raced as I was about the comments that the overall winner made to her after she finished. To any morons out there, the moron that showed up at this race should get kicked out of your club. He's making you all look like idiots. He actually had the audacity to tell my wife that he *slowed down* when he looked back and saw that she couldn't catch him. Then he went on to tell her that he would have *blown her away* if she would have caught up to him. Fortunately, I didn't hear any of this (I was taking pictures away from the finish). I can say that I wouldn't have reacted well. Cindy asked me not to make a scene about it, so I didn't, but I will make sure I find the next race that jackass is at and deliberately make him feel like a turd.
Plus he took my $75.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Heart rate averaged 139, with most miles in the 141-146 range. I think this week I've noticed another breakthrough in pace vs. heart rate. Most of my runs this week were done at very low heart rates (<130) but normal easy training paces (6:45-7:00). I would be very interested to see what the result would be of running some shorter (1500-5000) track races this winter to sharpen, and then building up for the spring marathon following. The speed that I have worked on this summer has me feeling really good in my longer races as well. I'm beginning to experience the reality of what an anaerobic training period can do for racing at longer distances.
7:21(123) | 6:29(134) | 6:12(139) |
6:23(141) | 6:24(141) | 6:25(143) |
6:21(142) | 6:21(141) | 6:20(146) |
6:18(146)
My wife ran a 10k today, got a new PR, and made a new friend! I should be as fired up for how well she raced as I was about the comments that the overall winner made to her after she finished. To any morons out there, the moron that showed up at this race should get kicked out of your club. He's making you all look like idiots. He actually had the audacity to tell my wife that he *slowed down* when he looked back and saw that she couldn't catch him. Then he went on to tell her that he would have *blown her away* if she would have caught up to him. Fortunately, I didn't hear any of this (I was taking pictures away from the finish). I can say that I wouldn't have reacted well. Cindy asked me not to make a scene about it, so I didn't, but I will make sure I find the next race that jackass is at and deliberately make him feel like a turd.
Plus he took my $75.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Friday, August 17, 2007
1:08:08 :: 10 miles
Easy run. Averaged 128 heart rate, but felt somewhat tired from lack of sleep over the last few days.
7:31(116) | 7:00(125) | 6:54(126) |
6:50(126) | 6:35(132) | 6:56(129) |
6:44(130) | 6:42(133) | 6:40(134) |
6:14(140)
HR at easy pace seems to be coming down again.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
7:31(116) | 7:00(125) | 6:54(126) |
6:50(126) | 6:35(132) | 6:56(129) |
6:44(130) | 6:42(133) | 6:40(134) |
6:14(140)
HR at easy pace seems to be coming down again.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, August 16, 2007
1:18:43 :: 12 miles
Easy progression run. Average HR 132 for the run. Gradually picked up the pace naturally throughout the run, but still kept the run at very easy paces.
7:00(122) | 6:46(126) | 6:45(128)
6:47(128) | 6:38(131) | 6:36(132)
6:36(133) | 6:27(136) | 6:25(136)
6:20(139) | 6:10(143) | 6:09(144)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
7:00(122) | 6:46(126) | 6:45(128)
6:47(128) | 6:38(131) | 6:36(132)
6:36(133) | 6:27(136) | 6:25(136)
6:20(139) | 6:10(143) | 6:09(144)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, August 15, 2007
1:56:40 :: 16.2 miles
Easy run with six miles at Abadabajev Easy(tm) pace. Average pace 7:13, with average HR of 123. This has to be my easiest run ever. Ran for a while on my own, and then caught up with my neighbor for another 10k to discuss Ron Paul (why libertarianism is good for individuals but bad for societies), and some random musings on restoring old cars. Good stuff.
7:13(120) | 6:55(126) | 6:46(128)
6:50(127) | 6:50(127) | 6:49(128)
6:51(127) | 6:47(129) | 6:45(130)
6:42(132) | 7:47(115) | 7:56(115)
7:47(118) | 7:47(117) | 7:46(118)
7:43(119) | 1:24(120)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
7:13(120) | 6:55(126) | 6:46(128)
6:50(127) | 6:50(127) | 6:49(128)
6:51(127) | 6:47(129) | 6:45(130)
6:42(132) | 7:47(115) | 7:56(115)
7:47(118) | 7:47(117) | 7:46(118)
7:43(119) | 1:24(120)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, August 14, 2007
1:15:35 :: 11 miles
Monday, August 13, 2007
No Run
Right calf has a very sore knot a couple of inches below the knee. Started last night out of the blue, and feels worse this morning, so I'm going to take a day off out of an abundance of caution. Also because I haven't taken a day off in a long time. This is one that I will enjoy.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Sunday, August 12, 2007
1:00:28 :: 8.5 miles
Recovery run. Average HR 128 at 7:11 pace. Feel really good following the half marathon yesterday. I didn't follow my normal recovery routine as closely this time, but I don't seem to be suffering from it.
7:31(119) | 7:49(123) | 6:52(130)
7:02(131) | 7:02(132) | 6:54(132)
6:58(130) | 7:20(129) | 3:38(131)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
7:31(119) | 7:49(123) | 6:52(130)
7:02(131) | 7:02(132) | 6:54(132)
6:58(130) | 7:20(129) | 3:38(131)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Saturday, August 11, 2007
YMCA Half Marathon :: 1:13:15
Felt really good today, and really had a pretty easy time of it. I really didn't feel like I was racing, and looking back on it, I am kicking myself a bit for not getting myself in gear the last 5k to sneak under 1:13. I have the Beardsley 1/2 coming up in less than a month, though, and that race will provide more incentive to run a fast time. Hopefully I will feel as good or better on race day as I did today.
The weather was okay, about 70F with a 67F dewpoint. Not quite hot, and no sun, fortunately, but extremely humid. I went out with the idea that if the first mile or two felt uncomfortable at 1:13 pace, I would fall back to something like marathon pace and run with Lee, who was out for a training run during the race today. I was firing along really well through two miles, so I decided I would just try to hit 5:35 or better and see how long I could last. I slowed or sped up a couple of times due to slight hills or wind, but my overall pace stayed right at 5:35.
Here are the splits:
5:37(157) | 5:34(166) | 5:22(169) | 5:26(169)
5:34(168) | 5:32(169) | 5:48(168) | 5:46(164)
5:34(167) | 5:31(169) | 5:36(170) | 5:40(169)
5:29(171)
Mile 3 and 4 were just from feeling good and realizing it was going to be a good day, then mile 7 was windy with a couple of good uphills, and mile 8 was just a mental lapse, I think, after being out on my own since mile 2, and having to decide, as the pace started to hurt a bit, whether I was going to keep working or start coasting. I coasted while I sorted that out, and started back in to running hard again. I tried to make a shift with 5k to go, but ended up just bleeding less than I would have had I not increased the effort. Coming in to the finish, I could see that I was close, but wouldn't break 1:13, so I gave a final 7/8 effort stride to close out the race.
Night and day difference from last week. I'm very happy I decided to jump into this race and 'redeem' myself from the poor race. I'm really looking forward to the Beardsley Half now as well. Today will give me a lot more confidence at HM goal pace. Today's time was officially a PR by 1:11, which is cool, however that former PR was in a workout situation, and I certainly wouldn't have broken it by so much if I had raced at the previous half. I may not have broken it at all. =)
Have a good weekend!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
The weather was okay, about 70F with a 67F dewpoint. Not quite hot, and no sun, fortunately, but extremely humid. I went out with the idea that if the first mile or two felt uncomfortable at 1:13 pace, I would fall back to something like marathon pace and run with Lee, who was out for a training run during the race today. I was firing along really well through two miles, so I decided I would just try to hit 5:35 or better and see how long I could last. I slowed or sped up a couple of times due to slight hills or wind, but my overall pace stayed right at 5:35.
Here are the splits:
5:37(157) | 5:34(166) | 5:22(169) | 5:26(169)
5:34(168) | 5:32(169) | 5:48(168) | 5:46(164)
5:34(167) | 5:31(169) | 5:36(170) | 5:40(169)
5:29(171)
Mile 3 and 4 were just from feeling good and realizing it was going to be a good day, then mile 7 was windy with a couple of good uphills, and mile 8 was just a mental lapse, I think, after being out on my own since mile 2, and having to decide, as the pace started to hurt a bit, whether I was going to keep working or start coasting. I coasted while I sorted that out, and started back in to running hard again. I tried to make a shift with 5k to go, but ended up just bleeding less than I would have had I not increased the effort. Coming in to the finish, I could see that I was close, but wouldn't break 1:13, so I gave a final 7/8 effort stride to close out the race.
Night and day difference from last week. I'm very happy I decided to jump into this race and 'redeem' myself from the poor race. I'm really looking forward to the Beardsley Half now as well. Today will give me a lot more confidence at HM goal pace. Today's time was officially a PR by 1:11, which is cool, however that former PR was in a workout situation, and I certainly wouldn't have broken it by so much if I had raced at the previous half. I may not have broken it at all. =)
Have a good weekend!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, August 08, 2007
52:00 :: 7.5 miles
Easy run. Everything felt good, nothing to write about really. ~6:45 pace, 134 average HR. Standing around HR was 60. I have noticed that since I started doing the more intense anaerobic workouts, my standing around HR seems to be consistently around 5bpm higher (~60bpm) than it was when I was marathon sharp (~55bpm). Conversely, my easy runs seem to register about 5bpm lower at aerobic training paces than when I was marathon training (135 for today's run vs. 140 for the same pace several months ago.) Interesting.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, August 07, 2007
1:12:31 :: 12 miles
I don't think I've made as smart a decision in all my years of running as when I dropped out of that 5k on Saturday. Things just seem to be rolling along since I did that, and I have to think I would still be recovering from that race if I had tried to pound out the last 2k.
The workout went very well. Here's the breakdown:
6:53(128) | 3:07(138) :: 1.5 miles
5:49(149) | 5:50(151) | 5:49(151) |
5:49(151) | 5:48(153) | :55(155)[5:46pace] :: 5.16 miles
6:26(144) | 6:29(142) | 2:04(145) :: 2.3 miles
3:10.5(161-1:01) | 3:12.4(159-:54) |
3:11.5(159-:50) | 3:08.1(161-:52)
Everything felt well under control. The 3:08 was the result of just relaxing and not holding back, and the 30 minute segment required a good amount of concentration to keep from slipping into a sub-5:45 pace. The toughest part was the 15 minutes at 6:30 pace--it felt like I was walking, and I couldn't wait to get going again. I did notice the legs felt a bit thick for the first 400m of each of the 1000s. Otherwise things were very solid.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
The workout went very well. Here's the breakdown:
6:53(128) | 3:07(138) :: 1.5 miles
5:49(149) | 5:50(151) | 5:49(151) |
5:49(151) | 5:48(153) | :55(155)[5:46pace] :: 5.16 miles
6:26(144) | 6:29(142) | 2:04(145) :: 2.3 miles
3:10.5(161-1:01) | 3:12.4(159-:54) |
3:11.5(159-:50) | 3:08.1(161-:52)
Everything felt well under control. The 3:08 was the result of just relaxing and not holding back, and the 30 minute segment required a good amount of concentration to keep from slipping into a sub-5:45 pace. The toughest part was the 15 minutes at 6:30 pace--it felt like I was walking, and I couldn't wait to get going again. I did notice the legs felt a bit thick for the first 400m of each of the 1000s. Otherwise things were very solid.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Monday, August 06, 2007
1:12:00 :: 11 miles
Easy run. Nothing to report. Another good, easy run. A few miles in the 6:00-6:20 range at the end. Standing around HR of 50 this morning. Legs felt good.
First full day of day care for the kids. As King Arthur said in Search for the Holy Grail, 'You make me sad. So be it!'
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
First full day of day care for the kids. As King Arthur said in Search for the Holy Grail, 'You make me sad. So be it!'
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Sunday, August 05, 2007
1:31:48 :: 13.5 miles
Saturday, August 04, 2007
5K Race :: DNF
Really I just didn't feel good today, and the numbers during the race backed it up, so I dropped. I've got races that I'm much more concerned with performing well in on the way, so stopping was the right thing to do. Not sure what the cause was. I felt sluggish at the start, but usually that lifts right away. Today my kilometer splits just stacked up, 3:05, 3:14, 3:24 while my heart rate averaged very close to my max. Something just wasn't there today.
Have a good weekend, everyone. Time for a beer and some work around the house. Cheers!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Have a good weekend, everyone. Time for a beer and some work around the house. Cheers!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, August 02, 2007
54:33 :: 8+ miles
Wednesday, August 01, 2007
38:24 :: 5+ miles
Tuesday, July 31, 2007
41:12 :: 5.5 miles (3x800)
Sharp speed workout. 3x800 hard with 1:30 recovery. Definitely more mentally challenging than physically. The anticipation was the hardest part!
I did my 1200m loop, starting and ending at the same point with a 100m jog back to the start. The GPS showed 811m, 812m, 821m for the three reps, so I must have been running wide of what I laid out. Time isn't really relevant, though it is a nice bit of mental candy floss.
2:16.90(165), 2:19.23(171), 2:19.22(171)
I definitely charged in, head first. I was relieved that I had gotten under 2:20, which relaxed me a lot (rather than freaking out about going too fast). The first was the easiest of the three, then the second and third were very tough--very strong, deep vents, constantly fighting to relax, trying not to allow the rigging up to pull the form apart. The only difference between the last two was that I was able to change gears in the last 150 on the third one.
I'm sure I have run that hard before, but I don't remember it. Today was something else. Excellent workout!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
I did my 1200m loop, starting and ending at the same point with a 100m jog back to the start. The GPS showed 811m, 812m, 821m for the three reps, so I must have been running wide of what I laid out. Time isn't really relevant, though it is a nice bit of mental candy floss.
2:16.90(165), 2:19.23(171), 2:19.22(171)
I definitely charged in, head first. I was relieved that I had gotten under 2:20, which relaxed me a lot (rather than freaking out about going too fast). The first was the easiest of the three, then the second and third were very tough--very strong, deep vents, constantly fighting to relax, trying not to allow the rigging up to pull the form apart. The only difference between the last two was that I was able to change gears in the last 150 on the third one.
I'm sure I have run that hard before, but I don't remember it. Today was something else. Excellent workout!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Monday, July 30, 2007
57:36 :: 7.5 miles
Sunday, July 29, 2007
1:04:27 :: 9 miles
Saturday, July 28, 2007
1:26:18 :: 13.5 miles
Friday, July 27, 2007
1:10:15 :: 10+ miles (10x1000m)
The workout this morning went very well. After yesterday's miscalculation, Mystery Coach asked me to try the workout again with closer to 3:20 for the reps. Fortunately, I quit yesterday before getting too much volume in, and I was ready for the workout this morning. No problem getting 10 reps, with the majority holding back slightly to 3:18-3:19, and a few relaxed at 3:13-3:14. The faster pace came easily, and the slower pace felt, well, slow and heavy. Recovery was excellent.
3:19(152-:50) | 3:19(158-:42) | 3:14(159-:52) | 3:18(159-:49)
3:18(160-:47) | 3:19(161-:51) | 3:13(162-:64) | 3:18(162-:62)
3:19(162-:64) | 3:14(164-:54)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
3:19(152-:50) | 3:19(158-:42) | 3:14(159-:52) | 3:18(159-:49)
3:18(160-:47) | 3:19(161-:51) | 3:13(162-:64) | 3:18(162-:62)
3:19(162-:64) | 3:14(164-:54)
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, July 26, 2007
35:32 :: 5 miles (4x1000m)
Busted speed workout. Instructions for 5-10x1000m on 5:00 from the coach didn't include a time for the 1000s, so I guessed around 3:03-3:05, or about 5K goal pace. I guessed wrong. This should have been a volume workout, around 3:15-3:20 for the reps. I found that out later. Anyway, here is the workout:
3:00.8(164-:58) | 3:01.6(166-1:22) | 3:06.5(166-1:20) | 3:09.9(166-1:22)
The first two felt good, and then the wheels fell off one at a time. I briefly considered waiting a few minutes and then doing a few more at 3:05-3:10, but ended up jogging off the last recovery and calling it a day.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
3:00.8(164-:58) | 3:01.6(166-1:22) | 3:06.5(166-1:20) | 3:09.9(166-1:22)
The first two felt good, and then the wheels fell off one at a time. I briefly considered waiting a few minutes and then doing a few more at 3:05-3:10, but ended up jogging off the last recovery and calling it a day.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, July 25, 2007
I'll Be Here All Week, Folks...
The weather has been like this for four or five days now, long enough for me to get excited about running in -20F weather again. I honestly do like the cold much better. At least I can dress for it.
Once the dew point gets to 70F, the air temperature really doesn't matter anymore because the sweat can't evaporate very efficiently. It's really more like basting. This morning and yesterday morning temps were already in the mid-70s with a 70F+ dewpoint. Hostile. Fortunately, this only tends to happen for a couple of weeks each summer before fading to run of the mill warm and humid days. Fun.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
No Run
Excruciating back and neck pain. Took the day off, as I can barely walk today, let alone run. Hopefully things will loosen up by tomorrow morning, as the worst of it usually passes in a couple of days.
First zero in a while. Disappointed that it is such a stupid thing as a muscle spasm in a non-running related area, but happy that it is not a running injury. Things are gong well enough, so I've no real concerns about missing a day right now.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
First zero in a while. Disappointed that it is such a stupid thing as a muscle spasm in a non-running related area, but happy that it is not a running injury. Things are gong well enough, so I've no real concerns about missing a day right now.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, July 24, 2007
52:12 :: 8 miles
Easy at the beginning, then sub 6:20s by the end, all very comfortable. Having some really bad back pain for the first four miles or so. Very muggy, hot, and humid--76F with a 71F dewpoint at 5:00am, with highs in the mid-90s. I love the Continental climate.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Saturday, July 21, 2007
1:29:53 :: 13.11 miles
Friday, July 20, 2007
1:35:15 :: 13.75 miles
Easy run. Putting together a half-marathon course, so I went out trying to scrape some bits together that will make an enjoyable run. Right now it's about 70% bike path near the river, and 30% residential, some of which passes by pretty cool, old, craftsman style bungalows and foursquares. We are also very fortunate to have a lot of 80-100 year old American Elm trees throughout the city, which arch over the roadways, providing plenty of shade for the course.
Feeling totally fine from yesterday's 16x400.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Feeling totally fine from yesterday's 16x400.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, July 19, 2007
1:17:00 :: 10 miles (16x400)
Mystery Coach's assignment: 16x400 in 72-73 with 200-400m jog recovery, go on recovering to <125HR. Workout went well. Some confusion as to how fast/slow to jog recovery. I was supposed to stop if I reached 400m of recovery jog and the HR did not get below 125. That very nearly happened on the 8th rep (402m at 124HR). I was running at 6:00-6:15 per km for the recoveries prior to that, and then switched to 7:00+ per km for the next few and was suddenly recovering in 250m. If I had maintained the former pace, I would have been done at nine, but by slowing the recovery, but still recovering for about the same amount of time, I was able to get to the sub-125HR. Kind of like law and politics (it depends on what the meaning of 'is' is, or some such logical parsing). Not sure what the right thing was to do. I guess what I consider important is that the workout was not stressful physically, so the pace was right or even a touch slow, and the recovery from a 'feel' standpoint was quick--I felt ready to go again in 1:00-1:15 for every rep, though the HR was still in the high 130s at that point.
I ran these on an out and back grass course rather than a track. There was about a 6-8 mph wind, in my face for the out, and at my back for the return. I did my last rep on the road, and there was no significant difference in time for the effort--I suspect I lost .5 a second per rep due to the grass surface, but my legs felt much better. There was about a 1 second difference per rep depending on the wind.
72.5(151-1:32|210m) | 73.3(158-1:52|270m)
74.6(158-1:44|270m) | 73.6(159-2:06|340m)
74.7(159-2:08|340m) | 73.6(158-2:14|370m)
74.1(159-2:24|390m) | 72.6(159-2:24|400m)
73.1(158-2:00|260m) | 73.2(156-1:44|240m)
74.4(160-1:52|250m) | 73.2(160-2:20|310m)
73.4(159-2:22|320m) | 71.9(159-2:14|360m)
73.0(161-2:28|370m) | 72.2(161-2:17|390m)
That's enough for now. Maybe some thoughts later. Lots to do over the next several days, and I am taking a couple of days off work to do it. Fun, fun, fun! Later.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
I ran these on an out and back grass course rather than a track. There was about a 6-8 mph wind, in my face for the out, and at my back for the return. I did my last rep on the road, and there was no significant difference in time for the effort--I suspect I lost .5 a second per rep due to the grass surface, but my legs felt much better. There was about a 1 second difference per rep depending on the wind.
72.5(151-1:32|210m) | 73.3(158-1:52|270m)
74.6(158-1:44|270m) | 73.6(159-2:06|340m)
74.7(159-2:08|340m) | 73.6(158-2:14|370m)
74.1(159-2:24|390m) | 72.6(159-2:24|400m)
73.1(158-2:00|260m) | 73.2(156-1:44|240m)
74.4(160-1:52|250m) | 73.2(160-2:20|310m)
73.4(159-2:22|320m) | 71.9(159-2:14|360m)
73.0(161-2:28|370m) | 72.2(161-2:17|390m)
That's enough for now. Maybe some thoughts later. Lots to do over the next several days, and I am taking a couple of days off work to do it. Fun, fun, fun! Later.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, July 17, 2007
1:20:46 :: 12.36 miles
Easy run with a few moderate paced miles. HR averaged 140 for the run, so a bit more up tempo overall than what I have been doing lately. I'm anticipating a speed workout in the next two days, so I didn't want to go too crazy. I had a little bit of a tight IT band on the right side, but otherwise felt pretty good.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Monday, July 16, 2007
56:00 :: 8 miles
Sunday, July 15, 2007
15:44.1 :: Prairie Rose State Games 5K
Good run. Weather was perfect--60F, no wind, sunny, but shaded for the most part, and just slightly humid. The course was certified, and was flat for the most part. Two gradual and slight uphills during mile two, one short, sharp uphill, and one gradual and slight downhill near the start. Lindenwood is a nice park, and there were a good number of spectators there cheering us on.
Unfortunately this was a down year for the State Games, and though the turnout was good, the competition was just not there. Joel Rovang, local stud runner, was running, but went for the 10K. Second place in the 5K was just over 18:00. I was well-prepared for the possibility of running alone following my two mile workout on Wednesday. Mentally, I was able to push myself through the fatigue well, and physically, I was really feeling the positive effects of the 12x400 workout from eight days ago.
I got a quick e-mail from the Mystery Coach on Saturday night:
It looks like sub 15:50 is on tap for this weekend (actually to be exact 15:44.7 (ha ha)) with some good competition and weather
So, of course as I approach the line and see 15:43...15:44...I wanted to bust out laughing! Of course, I was breathing too hard to laugh at the time. It's uncanny how his knowledge and experience can combine to consistently pull off these predictions. Coupling that with the fact that nobody really knows who he is makes it all the more fun.
Anyway, the nuts and bolts of the race:
Miles
=====
5:02.15(168) | 5:05.94(175) | 5:04.03(178) | 33.77(180)
Kilos
=====
3:06(156) | 3:10(174) | 3:08(175) | 3:11(176) | 3:05(178) | :06(180)
(The GPS shows the course as long, and it probably is due to certification, hence the extra few seconds at the end.)
The GPS had me at 3.12 miles with a time of 15:45.96, and the last segment is a couple seconds long from not stopping the watch until I was five meters into the finish. Also, you'll see in the official results that no matter what the timer got you at, your time is rounded up to the next second for the official record. Hrmmmph. Certified road courses steal enough time the way it is! =)
The legs felt very strong, and, again, the lungs seemed to be holding me back somewhat. Breathing was extremely heavy from 3000m on, but I handled that discomfort much more easily than during the 10K on the 4th. My brain has apparently re-learned how to deal with oxygen debt. A few more weeks of speed training, and there *may* be some 12-year old PRs going down. It's a big leap, and those are track PRs, but still...I have the sense it is possible in the next few weeks, and it will be a hell of a lot of fun to try. Cheers.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Unfortunately this was a down year for the State Games, and though the turnout was good, the competition was just not there. Joel Rovang, local stud runner, was running, but went for the 10K. Second place in the 5K was just over 18:00. I was well-prepared for the possibility of running alone following my two mile workout on Wednesday. Mentally, I was able to push myself through the fatigue well, and physically, I was really feeling the positive effects of the 12x400 workout from eight days ago.
I got a quick e-mail from the Mystery Coach on Saturday night:
It looks like sub 15:50 is on tap for this weekend (actually to be exact 15:44.7 (ha ha)) with some good competition and weather
So, of course as I approach the line and see 15:43...15:44...I wanted to bust out laughing! Of course, I was breathing too hard to laugh at the time. It's uncanny how his knowledge and experience can combine to consistently pull off these predictions. Coupling that with the fact that nobody really knows who he is makes it all the more fun.
Anyway, the nuts and bolts of the race:
Miles
=====
5:02.15(168) | 5:05.94(175) | 5:04.03(178) | 33.77(180)
Kilos
=====
3:06(156) | 3:10(174) | 3:08(175) | 3:11(176) | 3:05(178) | :06(180)
(The GPS shows the course as long, and it probably is due to certification, hence the extra few seconds at the end.)
The GPS had me at 3.12 miles with a time of 15:45.96, and the last segment is a couple seconds long from not stopping the watch until I was five meters into the finish. Also, you'll see in the official results that no matter what the timer got you at, your time is rounded up to the next second for the official record. Hrmmmph. Certified road courses steal enough time the way it is! =)
The legs felt very strong, and, again, the lungs seemed to be holding me back somewhat. Breathing was extremely heavy from 3000m on, but I handled that discomfort much more easily than during the 10K on the 4th. My brain has apparently re-learned how to deal with oxygen debt. A few more weeks of speed training, and there *may* be some 12-year old PRs going down. It's a big leap, and those are track PRs, but still...I have the sense it is possible in the next few weeks, and it will be a hell of a lot of fun to try. Cheers.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, July 12, 2007
1:25:20 :: 13 miles
Easy run. A bit faster than easy runs of the last several weeks, but still at an average HR of just 138. Ran the first four miles at just over 7:00 pace average, then did the last nine in 57 minutes or so and as a progression run down to 5:55 for the last mile.
Standing around HR was a steady 48, which is nearly as low as it goes. I should be in good position going in to the race on Sunday. The legs feel strong and fresh, and the workouts lately definitely seem to be sharpening me up quickly. Good stuff!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Standing around HR was a steady 48, which is nearly as low as it goes. I should be in good position going in to the race on Sunday. The legs feel strong and fresh, and the workouts lately definitely seem to be sharpening me up quickly. Good stuff!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, July 11, 2007
1:06:00 :: 10 miles (Hard 2mi)
Easy miles with hard two mile run. Today was the second of a pair of speed workouts given to me by Mystery Coach over the last week. Today's two mile was to be run with a first mile of 5:00, then an all-out final mile. I'm preparing for a 5K this weekend, and these two workouts seem to be the ticket to getting my short distance race mentality back online.
Didn't feel the greatest after an easy two mile warmup, which is often a good sign. A couple of 5:00 pace strides during the last mile felt fairly smooth, which was encouraging. Using the first two miles of the 10K course I just ran, I jogged out another minute after the warmup just to set myself up mentally, and I stepped to the line. bang.
4:59.10(168) | 4:54.31(177)
9:53.41. Pretty cool. I haven't run a two mile under ten minutes since the fall of 1995, and I just last week ran my first sub-5 minute mile in seven or eight years. I had a good amount of fear going in to this workout that I wouldn't be able to negative split, but I did, and I actually came out a few seconds faster than I had expected. The first mile went down as expected--relaxed, but hard and definitely stressful. Going in to the second mile, I put in a brief surge to remind myself that this was the part of the workout that counted. About 1/3 of a mile in, there was a short sharp incline that I was concerned about, but it turned out to be a non-factor. I was already venting heavily, and 100 meters later it was the same. At 1.5 miles, there was a significant change in breathing. I went from the familiar very hard breathing to the acidic, metallic breathing of deep oxygen debt. I was very excited to then feel the gears change on demand, and still be able to move powerfully through the last half-mile. Over the last couple of hundred meters, I actually felt my forearms rig up! I always secretly enjoyed that feeling--a kind of confirmation that you have pushed yourself hard enough.
Based on the feeling of the second mile, I guessed I'd hit a 4:57. It felt like I was able to pick up the pace and change gears a couple of times, but usually that feeling is deceptive and I end up just holding steady. I was pretty happy to see that I was able to speed up somewhat after all.
The recovery was a nice surprise also. I recovered from a max of 178 to 130 in 1:10, to 120 in 1:27, and to 110 in 1:47. Finished with another 6 miles at 6:40-7:00 pace.
Overall, I think it was a good run. Although it felt like a race effort, it's hard for me to believe that I couldn't run ten seconds faster than that right now. That confuses me a little bit, and makes me wonder where that race day boost comes from. I'm going in to Sunday's 5K with a boost of confidence, and an increasing amount of speed tolerance. It should be a good race, and hopefully one with some competition.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Didn't feel the greatest after an easy two mile warmup, which is often a good sign. A couple of 5:00 pace strides during the last mile felt fairly smooth, which was encouraging. Using the first two miles of the 10K course I just ran, I jogged out another minute after the warmup just to set myself up mentally, and I stepped to the line. bang.
4:59.10(168) | 4:54.31(177)
9:53.41. Pretty cool. I haven't run a two mile under ten minutes since the fall of 1995, and I just last week ran my first sub-5 minute mile in seven or eight years. I had a good amount of fear going in to this workout that I wouldn't be able to negative split, but I did, and I actually came out a few seconds faster than I had expected. The first mile went down as expected--relaxed, but hard and definitely stressful. Going in to the second mile, I put in a brief surge to remind myself that this was the part of the workout that counted. About 1/3 of a mile in, there was a short sharp incline that I was concerned about, but it turned out to be a non-factor. I was already venting heavily, and 100 meters later it was the same. At 1.5 miles, there was a significant change in breathing. I went from the familiar very hard breathing to the acidic, metallic breathing of deep oxygen debt. I was very excited to then feel the gears change on demand, and still be able to move powerfully through the last half-mile. Over the last couple of hundred meters, I actually felt my forearms rig up! I always secretly enjoyed that feeling--a kind of confirmation that you have pushed yourself hard enough.
Based on the feeling of the second mile, I guessed I'd hit a 4:57. It felt like I was able to pick up the pace and change gears a couple of times, but usually that feeling is deceptive and I end up just holding steady. I was pretty happy to see that I was able to speed up somewhat after all.
The recovery was a nice surprise also. I recovered from a max of 178 to 130 in 1:10, to 120 in 1:27, and to 110 in 1:47. Finished with another 6 miles at 6:40-7:00 pace.
Overall, I think it was a good run. Although it felt like a race effort, it's hard for me to believe that I couldn't run ten seconds faster than that right now. That confuses me a little bit, and makes me wonder where that race day boost comes from. I'm going in to Sunday's 5K with a boost of confidence, and an increasing amount of speed tolerance. It should be a good race, and hopefully one with some competition.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, July 10, 2007
35:32 :: 5 miles
Not much running going on today. I started off outside, but quickly ran back to the house to escape 40-45 mph gusting winds and rain. Another four miles on the treadmill was all I could stand (how far I've fallen from my 28 miler on the mill). Chalked it up to a tough day mentally, and took the opportunity to revel in the freedom of a rest day. No sense feeling guilty about it.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Monday, July 09, 2007
1:15:19 :: 10 miles
Recovery run. Very slow and easy this morning, and it felt just right. 59F with a 58F dewpoint isn't as nice as it sounds, but it's better than it has been the past few days. Standing around HR got as low as 50, but was steady at 53, so I'll go with that. Recovery from the quarters seemed to be taken care of, but the legs felt a bit heavy today, and the slow pace felt good. Overall HR average for the run was 122, which has to be my lowest ever for a fairly long run. Maximum was 140, which I hit going up a hill at the end of the run.
Spent some time exploring and piecing together a course for a half-marathon that is coming up next month. So far, I have a too long version and a too short version. It's a point to point course with a large loop in the middle, so it's tough to come up with edits. It's going to be a nice course when it's done, though. Ten miles of riverside asphalt bike paths through the city's greenway, then three plus miles down a long, stretch of road shaded with 50 foot high American Elm trees. Makes me want to go for a run just thinking about it.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Spent some time exploring and piecing together a course for a half-marathon that is coming up next month. So far, I have a too long version and a too short version. It's a point to point course with a large loop in the middle, so it's tough to come up with edits. It's going to be a nice course when it's done, though. Ten miles of riverside asphalt bike paths through the city's greenway, then three plus miles down a long, stretch of road shaded with 50 foot high American Elm trees. Makes me want to go for a run just thinking about it.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Sunday, July 08, 2007
1:41:34 :: 15 miles
Long(er) run. Heart rate was up to mid-60s just standing around, so I did the first 9 miles around 7:00 pace (6:55 to 7:15 range) averaging 132HR, then gradually increased the effort to 6:35-6:45 (138HR) pace for four miles, then did the last two at a comfortable, strong tempo, in 6:15(149) and 5:29(163).
Legs felt great the whole run, and the last couple of miles felt another step above that. Perceived effort was similar to marathon pace, stride was fluid, etc. I found myself thinking about 5:30 as the 'new' marathon pace. If training goes well over the next year, I think that is a reasonable goal. Crazy to think now, but later, maybe not such a wild thought.
I have been wearing racing flats more often lately and on longer runs. One reason, I want to make a transition to a more minimal shoe, to strengthen my feet and legs as well as get some ounces off the ends of the levers. Another reason is I need to find a much less expensive shoe or a shoe that will last longer. Money is going to be tight over the next four years, and my plans include running more, not less, so I need to figure something out. Lydiard had some pretty strong opinions about the need for two inches of fluff strapped to the bottom of your foot (you don't need it), and I've read enough on the internet to know that most of the shoes on the market today generally make your foot less stable than it would be without shoes.
My $45 Asics 2080s are out of stock. Time to move on.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Legs felt great the whole run, and the last couple of miles felt another step above that. Perceived effort was similar to marathon pace, stride was fluid, etc. I found myself thinking about 5:30 as the 'new' marathon pace. If training goes well over the next year, I think that is a reasonable goal. Crazy to think now, but later, maybe not such a wild thought.
I have been wearing racing flats more often lately and on longer runs. One reason, I want to make a transition to a more minimal shoe, to strengthen my feet and legs as well as get some ounces off the ends of the levers. Another reason is I need to find a much less expensive shoe or a shoe that will last longer. Money is going to be tight over the next four years, and my plans include running more, not less, so I need to figure something out. Lydiard had some pretty strong opinions about the need for two inches of fluff strapped to the bottom of your foot (you don't need it), and I've read enough on the internet to know that most of the shoes on the market today generally make your foot less stable than it would be without shoes.
My $45 Asics 2080s are out of stock. Time to move on.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Saturday, July 07, 2007
51:13 :: 8 miles (12x400m)
Track workout. First one of these in a looonnnnnnggggg time. It was fun, and it seemed to go well. The pain was unfamiliar, but not too terrible, especially after 6 or 7 reps. It never got any easier, just more familiar. The wind was blowing about 10-12mph from the south, so I oriented myself on the track to have the wind in my face on the first straight, and at my back to finish. Yes, that was a comfort accomodation, and yes, I sometimes put an icebag between my legs after workouts (not sure if that is a regional joke or not--anyone else use that?). Temps weren't too bad, about 68F at the start and 77F at the end with a good bit of humidity. Bad for a long, hard run, but good for short intervals.
The prescription was 10-12x400 around 70 about every 3:30, with a 400m jog as recovery. I was hitting the 400s at 70 and taking 1:55-2:00 to do the 400 recovery, so most reps were done on 3:10-3:20. On number eight, I recognized the value of the extra ten seconds rest, as after taking a ten second walk break, I went from feeling like I was falling off the pace to feeling as good as I did at rep four or five. Rep six was the hardest--the form faltered a bit--and rep seven was the slowest. Outside of those two reps, the rest were roughly equal, with the first four feeling more fluid and strong than the last four. That was probably obvious. I was able to really get over my hips and stride out well through the first five. After that, the power seemed to drop out, and I felt a bit of a brownout in the lower legs--not as much toe off, stride frequency dropped, some over striding was noticed, and the lift of the quads and the pull through of the hamstrings were noticeably less powerful. Lactic acid burn was not noticed through about five reps, then it showed up consistently with 100-120m to go. Breathing was about the same, pretty heavy with 150m to go, until the seventh rep, and then it gradually started earlier and earlier to about 220m to go. The last two I made an effort to relax (face, arms, etc.) through the last 100m, maintain stride frequency, get over my hips, and do the whole 'lift and pull' thing. It was harder, and required a good amount of focus, but it seemed to work. Here are the numbers:
10 minute warmup.
Key: 400m rep(400m rep avgHR-400m recovery jog time)
68.71(141-2:14) | 69.12(161-2:01) | 69.21(160-1:59)
69.99(164-2:11) | 69.65(161-1:59) | 69.67(164-1:59)
70.02(165-2:06) | 69.57(164-2:02) | 69.17(165-2:02)
69.42(166-1:59) | 68.55(169-1:58) | 68.00(170-x:xx)
5 minute cooldown.
One final note. Here in the United States, we treat runners like criminals. All of our publicly funded tracks are locked up like prisons, (literally--the track I was at this morning had an 8-foot outside fence, and a second four-foot fence inside that surrounding the track, both of which had to be gotten around to get on the track.) and anyone who is caught using a track behind an invariably locked gate is, at a minimum, asked to leave, and at worst, reported to the police. It's utterly ridiculous. We have three tracks in a metro area (yes, I think it's funny to call it that, too, but it's the correct term) of 70,000 people, and every frickin' one of the tracks is locked up 98% percent of the year, and probably because it is assumed that they will be vandalized. What a waste.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
The prescription was 10-12x400 around 70 about every 3:30, with a 400m jog as recovery. I was hitting the 400s at 70 and taking 1:55-2:00 to do the 400 recovery, so most reps were done on 3:10-3:20. On number eight, I recognized the value of the extra ten seconds rest, as after taking a ten second walk break, I went from feeling like I was falling off the pace to feeling as good as I did at rep four or five. Rep six was the hardest--the form faltered a bit--and rep seven was the slowest. Outside of those two reps, the rest were roughly equal, with the first four feeling more fluid and strong than the last four. That was probably obvious. I was able to really get over my hips and stride out well through the first five. After that, the power seemed to drop out, and I felt a bit of a brownout in the lower legs--not as much toe off, stride frequency dropped, some over striding was noticed, and the lift of the quads and the pull through of the hamstrings were noticeably less powerful. Lactic acid burn was not noticed through about five reps, then it showed up consistently with 100-120m to go. Breathing was about the same, pretty heavy with 150m to go, until the seventh rep, and then it gradually started earlier and earlier to about 220m to go. The last two I made an effort to relax (face, arms, etc.) through the last 100m, maintain stride frequency, get over my hips, and do the whole 'lift and pull' thing. It was harder, and required a good amount of focus, but it seemed to work. Here are the numbers:
10 minute warmup.
Key: 400m rep(400m rep avgHR-400m recovery jog time)
68.71(141-2:14) | 69.12(161-2:01) | 69.21(160-1:59)
69.99(164-2:11) | 69.65(161-1:59) | 69.67(164-1:59)
70.02(165-2:06) | 69.57(164-2:02) | 69.17(165-2:02)
69.42(166-1:59) | 68.55(169-1:58) | 68.00(170-x:xx)
5 minute cooldown.
One final note. Here in the United States, we treat runners like criminals. All of our publicly funded tracks are locked up like prisons, (literally--the track I was at this morning had an 8-foot outside fence, and a second four-foot fence inside that surrounding the track, both of which had to be gotten around to get on the track.) and anyone who is caught using a track behind an invariably locked gate is, at a minimum, asked to leave, and at worst, reported to the police. It's utterly ridiculous. We have three tracks in a metro area (yes, I think it's funny to call it that, too, but it's the correct term) of 70,000 people, and every frickin' one of the tracks is locked up 98% percent of the year, and probably because it is assumed that they will be vandalized. What a waste.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Friday, July 06, 2007
1:03:51 :: 10 miles
Easy run with two miles of MP. Standing around HR was 53 and I was feeling pretty good and sick of the 130HR running I've been doing lately, so after a couple of miles warmup, I dropped down into the 6:15-6:20 range, and followed with about 4k at marathon pace. Easy two miles to cool down. Felt fine, but I'm still a bit frustrated to be feeling 'stuck' around this 5:40 pace. I need another pace breakthrough.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, July 05, 2007
1:05:44 :: 9+ miles
Recovery run. Standing around HR was 55, and the legs felt great. Still, grabbed the iPod and went for a slow run. Averaged 126HR and 7:12 pace, and felt pretty good doing it.
I realized this morning that yesterday's race was better than I gave it credit. I was able to put down a very strong first half, and during the second half of the race, I was able to put in a couple of effective surges. I'm happy I was able to use that tactic without falling apart. I ended up 11 seconds behind a guy that ran 31:20 just this past May, and we were exchanging the lead off and on through 85% of the race.
That was only my second race since the marathon, and it's quite a different animal. It took me a long time to deal with marathon type pain for long periods of time, and now I need to get back to dealing with a marathon's worth of pain in a much shorter race.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
I realized this morning that yesterday's race was better than I gave it credit. I was able to put down a very strong first half, and during the second half of the race, I was able to put in a couple of effective surges. I'm happy I was able to use that tactic without falling apart. I ended up 11 seconds behind a guy that ran 31:20 just this past May, and we were exchanging the lead off and on through 85% of the race.
That was only my second race since the marathon, and it's quite a different animal. It took me a long time to deal with marathon type pain for long periods of time, and now I need to get back to dealing with a marathon's worth of pain in a much shorter race.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Wednesday, July 04, 2007
Firecracker 10K :: 33:17 - 2nd Place
Tough race. Got out well, but then the heat took a toll. Race time temperature was 77F with a dewpoint of 62F making cooling a problem. Full sun beating down on the asphalt increased the 'baking' sensation. Through the 5k in 16:13, then started to wilt. Offered a couple of decent surges in the second 5k, but the writing was on the wall.
3:06.6(165) | 3:09.6(176) | 3:15.8(177) |
3:21.8(176) | 3:19.9(174) | 3:30.5(176) |
3:21.4(177) | 3:29.8(176) | 3:27.5(175) |
3:15.0(178)
It looks like I relaxed for 8K and 9K when I should have been holding on to Lee and setting up for the kick. Lee, the winner, gapped me for good around this time. I can't say that I felt I could have responded during the race, but the data tells me that I needed to be a bit tougher. If I had some guts, I could have cracked 33 today. Hit a maxHR of 180, which I believe is legit. Between the effort and the heat, I'm pretty sure I got a laboratory-quality test today. Recovery to 120 in 2:25. Nothing to compare it to, but I recorded it anyway. Legs feel very good a few hours later, which lends some validity to my whinging about not running with enough guts late in the race.
While the 5:00 first mile was too fast, I think I needed to do it to get out of this marathon mentality. I still am not racing in the way I think I am capable, although the first 5K today was a step in the right direction. Now if I can maintain that intensity and stretch it out to a full 10K, I'll be on to something.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
3:06.6(165) | 3:09.6(176) | 3:15.8(177) |
3:21.8(176) | 3:19.9(174) | 3:30.5(176) |
3:21.4(177) | 3:29.8(176) | 3:27.5(175) |
3:15.0(178)
It looks like I relaxed for 8K and 9K when I should have been holding on to Lee and setting up for the kick. Lee, the winner, gapped me for good around this time. I can't say that I felt I could have responded during the race, but the data tells me that I needed to be a bit tougher. If I had some guts, I could have cracked 33 today. Hit a maxHR of 180, which I believe is legit. Between the effort and the heat, I'm pretty sure I got a laboratory-quality test today. Recovery to 120 in 2:25. Nothing to compare it to, but I recorded it anyway. Legs feel very good a few hours later, which lends some validity to my whinging about not running with enough guts late in the race.
While the 5:00 first mile was too fast, I think I needed to do it to get out of this marathon mentality. I still am not racing in the way I think I am capable, although the first 5K today was a step in the right direction. Now if I can maintain that intensity and stretch it out to a full 10K, I'll be on to something.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, July 03, 2007
Monday, July 02, 2007
55:04 :: 8 miles
Easy run. Ridiculously low heart rate, averaged 127 for the run at 6:53 pace, and 132 for three miles at 6:41 pace. However, it was oddly uncomfortable and I felt heavy and tired. My energy level just seems off. I'm sure I could run faster, but I'm not compelled to like I was before the marathon. Rather than holding back from running to o fast, I seem to feel like holding off on increasing the pace.
Maybe I'm just irritated by the bugs, humidity, heat, and bugs, and smell around here lately. Even at 4am, the humidity and heat is too much, and the bugs flying in your eyes and mouth are just disgusting. I'm going to label this post 'summer running sucks' to remind me why training through a North Dakota winter isn't as tough as it sounds. I got frustrated sometimes, but never like I did today.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Maybe I'm just irritated by the bugs, humidity, heat, and bugs, and smell around here lately. Even at 4am, the humidity and heat is too much, and the bugs flying in your eyes and mouth are just disgusting. I'm going to label this post 'summer running sucks' to remind me why training through a North Dakota winter isn't as tough as it sounds. I got frustrated sometimes, but never like I did today.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Sunday, July 01, 2007
1:30:04 :: 13+ miles
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