Big miles for me this weekend posting runs of 6 miles on Saturday and 10 miles on Sunday. 16 total miles for the weekend and 28 for the week were both records.
I feel surprisingly good today and only slightly sore in the knees.
Probably will not zap the zero on my dailymile today but we will see.
Happy Running all.
Monday, February 28, 2011
Thursday, February 24, 2011
Speed and Blisters
Playing catch-up with a shortened work week............presidents day this year became a mandatory work holiday which was fine with me as it was a gorgeous weekend and I was recovering from the 20k.
I am a firm believer (new believer) in variety in workouts. I know I should do easy runs, long slow runs, progressive runs, tempo runs, speedwork, and hillwork. I am certainly guilty of being lazy. I am still in my first year of running so I tell myself I am building a base (which is really true) but it can also be an excuse. I am trying to run 4-5 days a week M-W-F, Sa, Su.
Last night I decided to go to Trashmore after work but once again horrible traffic, setting sun, and plummeting temps kept me from trudging across the boulevard and down Rosemont Road. I did instead decide I would bundle up and do some speedwork.
I obviously don't know how to do speedwork and I will need some veteran running assistance. But I did get in some sprints. I warmed up with a 10 minute mile and then did about five 100m sprints at full speed. I slow jogged in between and then tried to throw in a couple of 200m sprints at 75% speed. I am guessimating on distance but I got a semi-decent workout. It ended up being about 2.5 miles of work in 24 minutes. But in the end I just felt it was a waste and I could have done a nice 5 mile run instead.
I do think the cold temps AGAIN had something to do with it after 3-4 days of 50s - 70s. I am so ready for Spring. I will also be searching the HRR and Final Kick/Running Etc groups for their speedwork nights and maybe get some "real" speedwork done this summer.
Oh and when I was done with the speed workout, I came home to find a giant blister on my toe about to pop from fluid. Never felt it and it certainly wasn't there when I left. I needled it and shot fluid about 1 foot in the air...................gross.
I am a firm believer (new believer) in variety in workouts. I know I should do easy runs, long slow runs, progressive runs, tempo runs, speedwork, and hillwork. I am certainly guilty of being lazy. I am still in my first year of running so I tell myself I am building a base (which is really true) but it can also be an excuse. I am trying to run 4-5 days a week M-W-F, Sa, Su.
Last night I decided to go to Trashmore after work but once again horrible traffic, setting sun, and plummeting temps kept me from trudging across the boulevard and down Rosemont Road. I did instead decide I would bundle up and do some speedwork.
I obviously don't know how to do speedwork and I will need some veteran running assistance. But I did get in some sprints. I warmed up with a 10 minute mile and then did about five 100m sprints at full speed. I slow jogged in between and then tried to throw in a couple of 200m sprints at 75% speed. I am guessimating on distance but I got a semi-decent workout. It ended up being about 2.5 miles of work in 24 minutes. But in the end I just felt it was a waste and I could have done a nice 5 mile run instead.
I do think the cold temps AGAIN had something to do with it after 3-4 days of 50s - 70s. I am so ready for Spring. I will also be searching the HRR and Final Kick/Running Etc groups for their speedwork nights and maybe get some "real" speedwork done this summer.
Oh and when I was done with the speed workout, I came home to find a giant blister on my toe about to pop from fluid. Never felt it and it certainly wasn't there when I left. I needled it and shot fluid about 1 foot in the air...................gross.
Tuesday, February 22, 2011
Distance PR Weekend
Lots to catch up on the 3 day weekend. To save time now and to give a better description later I will just give you the highlights.
Tidewater Striders Distance Series 20k - 1:53.25
Sunday = day of rest
Monday = off work for Presidents Day - Recovery 5.5 Miler
Feel great.
Tidewater Striders Distance Series 20k - 1:53.25
Sunday = day of rest
Monday = off work for Presidents Day - Recovery 5.5 Miler
Feel great.
Friday, February 18, 2011
Big Run Weekend
Big run tomorrow. Tidewater Striders Distance Series 20k.
12.5 miles
My longest continuous run ever in my life. Who woulda thunk?
I am carbing up today ......I know that is usually for marathoners but I do love pasta. (even if mine are going to be ramin noodles tonight)
I have a plan and possibly 3 others running with me attempting to sustain a 9/mm pace I think it is completely possible. This will be a trail run so more footing, passing, roots, holes, bumps, narrow places than on the open road but the softer surface will certainly help with my feet and knees so things should even out.
My goal is to get in under 1:50 which would be on goal pace for my Half Marathon in 4 weeks.
Full report pending..................................................
12.5 miles
My longest continuous run ever in my life. Who woulda thunk?
I am carbing up today ......I know that is usually for marathoners but I do love pasta. (even if mine are going to be ramin noodles tonight)
I have a plan and possibly 3 others running with me attempting to sustain a 9/mm pace I think it is completely possible. This will be a trail run so more footing, passing, roots, holes, bumps, narrow places than on the open road but the softer surface will certainly help with my feet and knees so things should even out.
My goal is to get in under 1:50 which would be on goal pace for my Half Marathon in 4 weeks.
Full report pending..................................................
Tuesday, February 15, 2011
FOB - On The Run
A new running friend of mine: Jon "Flex" Leiding writes a fantastic local blog on the running scene here in Tidewater but also includes our friends across the water Colonial Road Runners as well as promoting local running shops Final Kick and Running, Etc. and running organizations such as Kale Running, Tidewater Striders and J&A Racing.
He does a fantastic job as not only a blogger but as a reporter, bringing his handy camera and tripod to most races to setup and conduct interviews (after he typically wins his AG-age group).
Bruce Rader features Jon's page and it is linked here.
On The Run
Check it out, I know you won't be disappointed.
As for me, just putting in the miles. Ran an easy 3 miler yesterday at about a 9:33/mm pace. Legs felt heavy and I really had to force myself out the door but 3 more miles is 3 more miles logged. Happy running all.
He does a fantastic job as not only a blogger but as a reporter, bringing his handy camera and tripod to most races to setup and conduct interviews (after he typically wins his AG-age group).
Bruce Rader features Jon's page and it is linked here.
On The Run
Check it out, I know you won't be disappointed.
As for me, just putting in the miles. Ran an easy 3 miler yesterday at about a 9:33/mm pace. Legs felt heavy and I really had to force myself out the door but 3 more miles is 3 more miles logged. Happy running all.
Monday, February 14, 2011
Warming weather
Put in 20 miles this past week/weekend. That is a lot for me being a newer runner and an old one. :)
It was finally a beautiful weekend (both days) and I was able to get in a solid 7 mile run on Saturday afternoon. My legs felt a little heavy the entire run but once I was done my pace was a 9:19/mm. That is only slightly off the 9:04 average I put up all week. I ran the Kings Grant area again. For any that know the Virginia Beach neighborhoods, you may know Kings Grant is all older very nice brick homes with lots of landscaped yards and trees and trees. It was great to get away from the traffic and listen to nature as I ran.
I was disappointed that my Saturday morning was so busy that I was unable to get out to the Virginia is For Lovers 14k at the VB Sportplex. I think every single dailymile local friend was there as well as several runners from my church and other friends. :( I heard it was a blast; music and snacks along the course, and a great after-race party, great swag, and Yuengling.
It was finally a beautiful weekend (both days) and I was able to get in a solid 7 mile run on Saturday afternoon. My legs felt a little heavy the entire run but once I was done my pace was a 9:19/mm. That is only slightly off the 9:04 average I put up all week. I ran the Kings Grant area again. For any that know the Virginia Beach neighborhoods, you may know Kings Grant is all older very nice brick homes with lots of landscaped yards and trees and trees. It was great to get away from the traffic and listen to nature as I ran.
I was disappointed that my Saturday morning was so busy that I was unable to get out to the Virginia is For Lovers 14k at the VB Sportplex. I think every single dailymile local friend was there as well as several runners from my church and other friends. :( I heard it was a blast; music and snacks along the course, and a great after-race party, great swag, and Yuengling.
Friday, February 11, 2011
Snow Again
Woke up yesterday to 4" of snow on the ground. VB public schools closed. Work on 2 hour delay so I figured I would leave at normal time and beat the 10am rush.
Didn't run last night in the icy conditions.
Will try to get a 3 miler in tonight and a short run in Saturday (50 degrees) and a long run in Sunday afternoon (with temps expected to be 60).
Happy Running Weekend.
Thursday, February 10, 2011
Three-fer
Yesterday I put in another 3.58 miles making it 3 straight days of running even as the temperatures plummet. I think I can officially say I have kicked the chest cold and sinus stuff. That seemed to hang on for almost 2 weeks and it was hurting my consistency and mileage (at least I perceived it that way).
I will chalk it all up to much needed rest days and I have been more consistent with my running and able to push harder paces throughout my runs.
The Virginia is for Lovers 14k is this weekend in Virginia Beach but at best I might be a spectator if I get a chance to make it down to the oceanfront. Weather looks to be a beautiful 50 degrees and I wish all my dailymile friends a successful race.
I might miss a run today as we woke up with 4" of snow on the ground. VB schools are closed and my work was on a 2 hour delay and yet I found myself sitting at my desk at 8:15am (normal start time). It is very slushy out now and with the Shamrock only weeks away, I may wait until a total meltdown before I get out. I will put in a decent long run this weekend but will taper it back a little as my Distance Series 20k is next weekend which will be my longest run ever, a distance PR and a 20k PR. It will be a big weekend and a true test of what I am going to be capable of come Half Marathon day.
I will chalk it all up to much needed rest days and I have been more consistent with my running and able to push harder paces throughout my runs.
The Virginia is for Lovers 14k is this weekend in Virginia Beach but at best I might be a spectator if I get a chance to make it down to the oceanfront. Weather looks to be a beautiful 50 degrees and I wish all my dailymile friends a successful race.
I might miss a run today as we woke up with 4" of snow on the ground. VB schools are closed and my work was on a 2 hour delay and yet I found myself sitting at my desk at 8:15am (normal start time). It is very slushy out now and with the Shamrock only weeks away, I may wait until a total meltdown before I get out. I will put in a decent long run this weekend but will taper it back a little as my Distance Series 20k is next weekend which will be my longest run ever, a distance PR and a 20k PR. It will be a big weekend and a true test of what I am going to be capable of come Half Marathon day.
Wednesday, February 09, 2011
Back to Backs
I rarely get to run back to back days outside of the weekend. I usually do a M, W, F, S, S schedule if I can get all of those runs in.
Well, yesterday was wide open, the sun was shining and it felt like 50 degrees at work (when I got a chance to peep my head outside). By the time I got home, the sun was dipping below the horizon and the temperatures were plummeting quickly. I layered up, grabbed the Garmin (thank goodness it was charged) and headed out for a random run.
Well, yesterday was wide open, the sun was shining and it felt like 50 degrees at work (when I got a chance to peep my head outside). By the time I got home, the sun was dipping below the horizon and the temperatures were plummeting quickly. I layered up, grabbed the Garmin (thank goodness it was charged) and headed out for a random run.
I ended up feeling loose and warm very quickly so I just let the legs go and ran at my goal pace for the Shamrock Half Marathon. I finished up a 4.3 mile run in under 40 minutes just about goal pace. My plan is to break a 2 hour Half in my first. I will have the Yuengling on the brain as I try to meet my goal. :) 
Tuesday, February 08, 2011
February Sunshine
What a beautiful day. Finally some warm sunshine and temps in the 50s. Feels like good running weather to me.
Last night I once again beat the rain: I took a short 2 mile sprint run to work on speed as well as zap the zero on the dailymile training site (every Monday your weekly mileage starts back over at zero).
Ran an 8:18/mm pace which was good but I would like to get that down under 8/mm for this spring and summer's 5k races. I moved up to the 45-49 AG and top 5 guys usually run in 22:00 or less so I got my work cut out if I want to AG place this year.
Looks to pretty outside not to try to get a good 5 miler in this evening when I get home. Unfortunately by the time I do, it will most likely be dark but hopefully the temps will still be moderate. Happy running all.
Last night I once again beat the rain: I took a short 2 mile sprint run to work on speed as well as zap the zero on the dailymile training site (every Monday your weekly mileage starts back over at zero).
Ran an 8:18/mm pace which was good but I would like to get that down under 8/mm for this spring and summer's 5k races. I moved up to the 45-49 AG and top 5 guys usually run in 22:00 or less so I got my work cut out if I want to AG place this year.
Looks to pretty outside not to try to get a good 5 miler in this evening when I get home. Unfortunately by the time I do, it will most likely be dark but hopefully the temps will still be moderate. Happy running all.
Monday, February 07, 2011
Long Run Saturday
I feel like I am over the cold but there is some residual allergy symptoms that I think are just part of living in VB and Spring approaching. However, I am feeling as close to 100% as I will get.
Saturday looked to be a wash out but I set my alarm and got up at 7am. I had laid all my racing gear out the night before, including my "new" Zensa Leg Sleeves and my second ITB strap. It was misty drizzle when I left the house but I was determined to get a run in.
I headed down to First Landing State Park and set off in a very light mist on my run. Surprisingly, there were many other hardcore runners getting their run on in the park too. Except for an occasional drizzle, the weather held and I crushed a 10.07 miler in 1:41. (about a 10:03/mm pace). My legs felt really fresh afterward and the knees were solid. I am very please with how this run went and how I felt afterward. My goal is to run a sub 2 hour Half marathon which will mean around a 9:05/mm pace. This was another base building run for me and getting me used to 10 miles (which is pretty much my distance PR).
I am really starting to think that 10milers and halfs might be my distance of choice for racing, far enough to push my physical limit and exhaust me, short enough to not kill my old knees and hips. I might plan a second Half in the summer and/or Fall. We shall see.
Happy running all.
Saturday looked to be a wash out but I set my alarm and got up at 7am. I had laid all my racing gear out the night before, including my "new" Zensa Leg Sleeves and my second ITB strap. It was misty drizzle when I left the house but I was determined to get a run in.
I headed down to First Landing State Park and set off in a very light mist on my run. Surprisingly, there were many other hardcore runners getting their run on in the park too. Except for an occasional drizzle, the weather held and I crushed a 10.07 miler in 1:41. (about a 10:03/mm pace). My legs felt really fresh afterward and the knees were solid. I am very please with how this run went and how I felt afterward. My goal is to run a sub 2 hour Half marathon which will mean around a 9:05/mm pace. This was another base building run for me and getting me used to 10 miles (which is pretty much my distance PR).
I am really starting to think that 10milers and halfs might be my distance of choice for racing, far enough to push my physical limit and exhaust me, short enough to not kill my old knees and hips. I might plan a second Half in the summer and/or Fall. We shall see.
Happy running all.
Friday, February 04, 2011
Runs and warm temperatures
This week I have gradually kicked the sinus/chest cold.
I was able to get a solid progressive 3 miler in on Tuesday and a 5.5 miler in on Wed. Knees are fine but are always fine under 7-8 miles. Ordering a second PT strap for my ITB before the 20k in two weekends and definitely have them for the Shamrock.
Probably try to do a short run on the treddy tonight, some strengthening and core work. Hopefully the rain holds off and I can get a FLSP long run done in the morning on Saturday. Doesn't look promising but I would really like to get an 8-10 miler done this weekend. Sunday will be a bust as parents are in town for youngest son's birthday. Spring hurry up!
I was able to get a solid progressive 3 miler in on Tuesday and a 5.5 miler in on Wed. Knees are fine but are always fine under 7-8 miles. Ordering a second PT strap for my ITB before the 20k in two weekends and definitely have them for the Shamrock.
Probably try to do a short run on the treddy tonight, some strengthening and core work. Hopefully the rain holds off and I can get a FLSP long run done in the morning on Saturday. Doesn't look promising but I would really like to get an 8-10 miler done this weekend. Sunday will be a bust as parents are in town for youngest son's birthday. Spring hurry up!
Tuesday, February 01, 2011
Slow Recovery
Physically I am ready to go after a bit of stiffness Sunday after the PR 15k Saturday but I am STILL fighting this chest/sinus thing into week 3.
It was cold and misty rain last night so I didn't run my Monday run to zap the zero (dailymile reference) and it looks like more rain today. I really need to get back into a schedule of running 5 times a week.
It was cold and misty rain last night so I didn't run my Monday run to zap the zero (dailymile reference) and it looks like more rain today. I really need to get back into a schedule of running 5 times a week.
Subscribe to:
Posts (Atom)