6.27 9.6 miles in about 59 minutes (6:08 pace) I ran from work up to Rye along Ocean Avenue and ran along the ocean and then doubled back and ran back to SMHC. I did not wear a watch and ran at a comfortably hard pace. I started out slower and picked it up, but am unsure of my pacing throughout. The only reason I even know it was 59 minutes is because of the time on my cell phone when I got back.
http://www.gmap-pedometer.com/?r=4608418
6.28 11.4 miles (73 minutes) I ran around New Castle and felt pretty good.
6.29 3 miles on trails with Dan and Al. We then did 10 by 400's at between 70 and 75 with 1000 meter recoveries in about 3:45 (6 minute pace). Al stopped at about 5 miles, which we did on the roads. The next 4 miles were done on the track where I had to let Dan go. I was able to muster 80 second fast 400's and my 1000 meter recoveries were around 3:50 (6:05 to 6:06 pace). 9 miles in 51 minutes. 1.5 mile cool down.
13.5 miles total.
This was a very hard workout for me, but awesome. Dan and Al really know a lot about running, so this was an educational lesson for me. Halfway through, I didnt think I was going to be able to finish, but I stuck it out. My breathing is pretty erratic, so Im going to look at trying to control my breathing more. I also realized I am probably putting in too many hard efforts each week. I dont need to be flying around New Castle everyday at low 6 minute pace on my RECOVERY days--it is absurd. I am clearly still a work in progress!
6.30 8.5 miles slow and easy (8 minute pace). It took every ounce of restraint to not go faster, but it is apparent I am overtraining on my supposed easy days. I expect to see big improvements in the next month.
7.1 5.5 miles EASY AM (Over 8 minute pace per mile). 8.5 miles easy PM. 14 miles total for the day. Great day of running and great weather!
7.2 7 miles AM EASY (51 minutes). 2 mile hike with my boys in early afternoon at Bear Brook State Park. 6 Miles after I got home and sun was going down EASY (46 minutes). I am actively working on my breathing and am surprised how with someconcentration I can control my breathing much better than I would have previusly thought possible.
13 miles total for the day.
7.3 7.5 miles AM (53 minutes). 7.5 miles PM (58:40)
15 miles total for the day.
Solid week and I mad a point to work on my breathing after Wednesday and not go fast at all. Solid mileage week and a new appreciation for not racing every day. Im going to stick to 2 hard efforts maximum a week and stay away from running in the low 6's for pace for no reason and on days when I am supposed to be recovering.
85 miles total for the week.
As a youth, I ran, yet I did not exist in a sense. 19 years passed. Today, I exist in one sense because I must run. Perhaps I run to escape the futility of my existence. Perhaps not. In either case, this blog, or whatever it is, will serve to chronicle my training as a runner, my development as a man, and ultimately my demise as a human, because all things pass, fade, retreat into the horizon--and while we run, as we run, the mirage that is the shimmering, glimmering future continues to assert itself just out of reach. And yet, as this picture up above connotes, it may still be beautiful. And so the question may be what is IT? What is it? What is IT?
Tuesday, June 28, 2011
Tuesday, June 21, 2011
6.20-6.26
6.20 I went running around New Castle and took every side road I could. I did not pay attention to my watch at all until the very end to see how far I had ran and ran at a pace that felt comfortable.
10 miles (66 minutes).
6.21 5 miles easy early PM (38 minutes). 4 miles late PM (29 minutes)
9 miles total.
I finally feel completely normal. My legs had strength today. And it just occured to me that after my 10k race I probably should not have tried to complete 2 hard track workouts last week. Gosh--I really dont think sometimes.
6.22 2.25 mile warm up at PHS track. Lightly raining. Then I did 2 by 2800m's and 1 by 2400m with 400 recovery jogs. My goal was 5:15 pace, which is about 9:12 for the 2800 meters and 7:53 for the 2400m.
My splits were 9:13, 400 recovery jog in 1:58; 9:11, 400 recovery jog in 1:59; 7:56. 2.25 mile cool down.
10 miles total. I am very satisfied with this workout. I did 2 by 2400 meter repeats 2 weeks ago and averaged 5:15 pace and I did the same thing today with 2 more miles of running. I focused today on trying to stay relaxed and keep my splits even. I am fascinated by how little recovery I am able to handle. I believe this will eventually pay huge dividends for me.
6.23 5 miles easy (39 minutes).
6.24 OFF I went to the York Zoo with my boys and probably walked about 4 miles.
6.25 Strawberry Run 5 Miler. 1.5 mile warm up. Race in 26:33 (2nd place) 1.5 mile cool down. I was by myself for the whole race and went out too fast in 5:02. The winner, Jesse Young, went out in 4:52 and just rocked it. I think the course is hilly and ended up 2:05 faster than last year. I am pleased. 8 miles total. My son ran a 36:25!
7 miles PM in 47 minutes.
6.26 11 miles in 82 minutes.
60 miles for the week
10 miles (66 minutes).
6.21 5 miles easy early PM (38 minutes). 4 miles late PM (29 minutes)
9 miles total.
I finally feel completely normal. My legs had strength today. And it just occured to me that after my 10k race I probably should not have tried to complete 2 hard track workouts last week. Gosh--I really dont think sometimes.
6.22 2.25 mile warm up at PHS track. Lightly raining. Then I did 2 by 2800m's and 1 by 2400m with 400 recovery jogs. My goal was 5:15 pace, which is about 9:12 for the 2800 meters and 7:53 for the 2400m.
My splits were 9:13, 400 recovery jog in 1:58; 9:11, 400 recovery jog in 1:59; 7:56. 2.25 mile cool down.
10 miles total. I am very satisfied with this workout. I did 2 by 2400 meter repeats 2 weeks ago and averaged 5:15 pace and I did the same thing today with 2 more miles of running. I focused today on trying to stay relaxed and keep my splits even. I am fascinated by how little recovery I am able to handle. I believe this will eventually pay huge dividends for me.
6.23 5 miles easy (39 minutes).
6.24 OFF I went to the York Zoo with my boys and probably walked about 4 miles.
6.25 Strawberry Run 5 Miler. 1.5 mile warm up. Race in 26:33 (2nd place) 1.5 mile cool down. I was by myself for the whole race and went out too fast in 5:02. The winner, Jesse Young, went out in 4:52 and just rocked it. I think the course is hilly and ended up 2:05 faster than last year. I am pleased. 8 miles total. My son ran a 36:25!
7 miles PM in 47 minutes.
6.26 11 miles in 82 minutes.
60 miles for the week
Tuesday, June 14, 2011
6.13-6.19
6.13 OFF I had a slight migraine today and felt crummy overall, so I made the difficult decision to take the day off.
6.14 Apparently, I have more than a migraine and had a fever today, but felt compelled to run. I gutted this one out even though I had no energy.
2 mile warm up. 4 by 1600m with 200m recovery (average of 62 seconds). 5:12, 5:15, 5:13, 5:15. 1.35 mile cool down. 7.85 total miles.
I think this is actually a decent workout given how I felt and the short rest. I have never done mile repeats with only 200 meter recovery jogs. My goal was 5:15, so I think this was pretty decent. I was originally hoping to do 5 repeats, but was smart enough to know when to quit after the 4th one based on how I felt (terrible stomach ache and diahrrea).
6.15 7.5 miles in 56:20. I still feel awful and have a terribly upset stomach--total bummer for training purposes.
6.16 I have had diarhhea all week--this is terrible.
I struggled through another track workout today in the heat and really am way off physically, but the effort was solid if not the splits.
2 miles warm up. 400,800,1200,1600 with 200m recovery jogs. 3 minutes rest to get water. 4 by 200's with 200m recovery jogs. 71, 2:33. 3:54, 5:21. 34,33,33,32. 1 mile cool down.
I was wiped and just dont feel good at all with my stomach problems.
7 miles total.
6.17 3.65 miles easy AM. I feel slightly better today, but still terribly dehydrated.--UGH!
8.4 miles early PM in 57:45 with Fergus Cullen (great guy).
3.95 miles early evening.
16 miles total.
6.18 I finally feel fairly normal.
5.65 miles in 35:26 (6:16 pace). First half mile in 3:40. I then picked it up and ran around street of downtown Dover while waiting for Duncan's championship baseball game (they lost). Next 3 miles in 19 minutes. Last 2.15 at a faster pace, but still controlled in 12:46. I felt more like myself today. Honestly, I have felt very physically not myself with my stomach bug. I just wanted to go at a harder, but still relaxed pace for this morning's run and see how I felt. I didnt realize just how slow I felt all week until today.
6.19 2 mile warm up. 5k Margarita father day race--16:26 (2nd place) 2 mile cool down. 7 miles total.
After 5 days of diahreaa and not feeling well this week, I had absolutely nothing in my legs today--nothing. I actually almost quit halfway through, because I felt so putrid. Anyhow, I finished it, but had no business trying to race after being sick nearly the entire week and living in the bathroom.
5 mile PM in 35:47.
12 miles for the day.
56 miles total for the week.
6.14 Apparently, I have more than a migraine and had a fever today, but felt compelled to run. I gutted this one out even though I had no energy.
2 mile warm up. 4 by 1600m with 200m recovery (average of 62 seconds). 5:12, 5:15, 5:13, 5:15. 1.35 mile cool down. 7.85 total miles.
I think this is actually a decent workout given how I felt and the short rest. I have never done mile repeats with only 200 meter recovery jogs. My goal was 5:15, so I think this was pretty decent. I was originally hoping to do 5 repeats, but was smart enough to know when to quit after the 4th one based on how I felt (terrible stomach ache and diahrrea).
6.15 7.5 miles in 56:20. I still feel awful and have a terribly upset stomach--total bummer for training purposes.
6.16 I have had diarhhea all week--this is terrible.
I struggled through another track workout today in the heat and really am way off physically, but the effort was solid if not the splits.
2 miles warm up. 400,800,1200,1600 with 200m recovery jogs. 3 minutes rest to get water. 4 by 200's with 200m recovery jogs. 71, 2:33. 3:54, 5:21. 34,33,33,32. 1 mile cool down.
I was wiped and just dont feel good at all with my stomach problems.
7 miles total.
6.17 3.65 miles easy AM. I feel slightly better today, but still terribly dehydrated.--UGH!
8.4 miles early PM in 57:45 with Fergus Cullen (great guy).
3.95 miles early evening.
16 miles total.
6.18 I finally feel fairly normal.
5.65 miles in 35:26 (6:16 pace). First half mile in 3:40. I then picked it up and ran around street of downtown Dover while waiting for Duncan's championship baseball game (they lost). Next 3 miles in 19 minutes. Last 2.15 at a faster pace, but still controlled in 12:46. I felt more like myself today. Honestly, I have felt very physically not myself with my stomach bug. I just wanted to go at a harder, but still relaxed pace for this morning's run and see how I felt. I didnt realize just how slow I felt all week until today.
6.19 2 mile warm up. 5k Margarita father day race--16:26 (2nd place) 2 mile cool down. 7 miles total.
After 5 days of diahreaa and not feeling well this week, I had absolutely nothing in my legs today--nothing. I actually almost quit halfway through, because I felt so putrid. Anyhow, I finished it, but had no business trying to race after being sick nearly the entire week and living in the bathroom.
5 mile PM in 35:47.
12 miles for the day.
56 miles total for the week.
Monday, June 6, 2011
6.6-6.12
6.6 First, I would advise anyone against eating 4 pieces of pizza before running--bad idea.
Anyhow, I ate pizza and then decided to get through a track workout after a tough week last week I did 2 by 2400's at goal 10k pace with a 400 meter recovery followed by 4 by 200's with a 200m jogging recovery.
2 mile warm up, then 2400 in 7:50 (5:13 pace); 400m jogging recovery in 1:49; 2400 in 7:55 (5:17 pace); 400m recovery in 2:00; 4 by 200's in 29,30,30,30. 1.5 miles cool-down.
8 miles total. I felt okay here--not a maximum effort but a strong one and the 200's were painful.
Easy day tomorrow, then a sharp little workout planned for Wednesday, then 2 easy days leading up to Market Square 10k. Solid 8-day stretch of workouts since a pretty subpar redhook 5k. That redhook race really doesnt sit well with me. Anyhow--I dont want to beat a dead horse.
6.7 5.25 miles easy. First low mileage day in well over a week. My son did a great track workout today again.
6.8 2 miles warm up. 4 by 1200's at a comfortably hard pace with 200 meter jogging recovery. 3:52, 3:52, 3:53, 3:51. Recoveries averaged 63 seconds. 1.75 miles cool down.
7.25 miles total. Next two days will be easy. Ill probably get to Portsmouth at 6am tomorrow and jog the MSD 10k course. I have approached this 10k very different ly than other races since I havent tapered at all. Im interested to see how I run on Saturday. Physcially, I know I am ready for a great day, but mentally I tend to psyche myself out--we will see, but I plan on going out hard and not backing off like I did at redhook.
6.9.11 6.5 miles running the MSD 10K course. Interesting course and goes over many of the roads I run everyday, but also several I never run.
6.10 5 miles easy
6.11 1.4 mile warmup, including strides. 10k in 33:08. 1.1 mile cool down. 8.7 miles total.
I am very pleased with this race result. I started out strong, but relaxed and actually was leading a pack of us for the first half mile or so, but I was simply waiting for the guys I knew were better to go ahead of me. When they did, I tucked behind them and held on for a while, which was exciting. I lost touch with the 3 top guys after about 2 miles and lost the 4th place guy at around 3 miles, but I kept him close enough to key off of him. I ran my last .2 in 58 seconds, so I had a great kick and overall I am pleased. Two 16:34 5k's back to back is exciting when last July I ran a 17:07 5K and felt like I was going to die!
For whatever reason, I enjoyed running the 10k distance. It didnt seem as frenetic and I was able to run in a rhythm. I also did not psyched myself out for a change.
Hats off to Bob Wiles, Jim, and Nick who all ran great. Im glad we have such great runners in the area, because it gives me something to shoot for.
5.3 miles PM (38 minutes)
14 miles total for the day
6.12 10 miles in 73:47.
56 miles for the week
All in all a great week. I finally ran a race that I felt approximated where I am at in training and will keep working hard.
Anyhow, I ate pizza and then decided to get through a track workout after a tough week last week I did 2 by 2400's at goal 10k pace with a 400 meter recovery followed by 4 by 200's with a 200m jogging recovery.
2 mile warm up, then 2400 in 7:50 (5:13 pace); 400m jogging recovery in 1:49; 2400 in 7:55 (5:17 pace); 400m recovery in 2:00; 4 by 200's in 29,30,30,30. 1.5 miles cool-down.
8 miles total. I felt okay here--not a maximum effort but a strong one and the 200's were painful.
Easy day tomorrow, then a sharp little workout planned for Wednesday, then 2 easy days leading up to Market Square 10k. Solid 8-day stretch of workouts since a pretty subpar redhook 5k. That redhook race really doesnt sit well with me. Anyhow--I dont want to beat a dead horse.
6.7 5.25 miles easy. First low mileage day in well over a week. My son did a great track workout today again.
6.8 2 miles warm up. 4 by 1200's at a comfortably hard pace with 200 meter jogging recovery. 3:52, 3:52, 3:53, 3:51. Recoveries averaged 63 seconds. 1.75 miles cool down.
7.25 miles total. Next two days will be easy. Ill probably get to Portsmouth at 6am tomorrow and jog the MSD 10k course. I have approached this 10k very different ly than other races since I havent tapered at all. Im interested to see how I run on Saturday. Physcially, I know I am ready for a great day, but mentally I tend to psyche myself out--we will see, but I plan on going out hard and not backing off like I did at redhook.
6.9.11 6.5 miles running the MSD 10K course. Interesting course and goes over many of the roads I run everyday, but also several I never run.
6.10 5 miles easy
6.11 1.4 mile warmup, including strides. 10k in 33:08. 1.1 mile cool down. 8.7 miles total.
I am very pleased with this race result. I started out strong, but relaxed and actually was leading a pack of us for the first half mile or so, but I was simply waiting for the guys I knew were better to go ahead of me. When they did, I tucked behind them and held on for a while, which was exciting. I lost touch with the 3 top guys after about 2 miles and lost the 4th place guy at around 3 miles, but I kept him close enough to key off of him. I ran my last .2 in 58 seconds, so I had a great kick and overall I am pleased. Two 16:34 5k's back to back is exciting when last July I ran a 17:07 5K and felt like I was going to die!
For whatever reason, I enjoyed running the 10k distance. It didnt seem as frenetic and I was able to run in a rhythm. I also did not psyched myself out for a change.
Hats off to Bob Wiles, Jim, and Nick who all ran great. Im glad we have such great runners in the area, because it gives me something to shoot for.
5.3 miles PM (38 minutes)
14 miles total for the day
6.12 10 miles in 73:47.
56 miles for the week
All in all a great week. I finally ran a race that I felt approximated where I am at in training and will keep working hard.
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