A short Saturday morning run to keep the mileage up for the week, and hopefully work out some kinks for the West Seattle Fat Ass 50K tomorrow. I've felt like I might have a cold coming on for the last two days, but the run seemed to help, and I didn't have any problems on the run, so I think I'm good to go.
I think the bigger issue is going to be the 4 hours of painting and trim work as Val and I tried to get Kaitlyn's new room put together.
Did essentially the same route I did on Tuesday, just reversed the bigger loop so I didn't have a mile long uphill grade, just a short intense hill and then done. Not sure if that was the best decision I've ever made, but I survived. :)
A bit chilly in the morning, nothing like the east coast, but jacket and gloves. jacket stayed on, and gloves were on and off depending on the wind.
6.33 miles in 59:51 (9:27/mile) @ 152 bpm
Saturday, February 6, 2010
Friday, February 5, 2010
2/4 Run
Thursdays weather was beautiful. Mid 50s, clear and warm. The run itself wasn't all that great. Slow, but not slow enough to keep my HR down as low as I'd like, and not fast enough to be fun. :)
I left for the run when I felt my jaw and teeth clenching. Much better after the run :)
6.47 miles in 1:01:16 (9:28/mile) @ 150 bpm
I left for the run when I felt my jaw and teeth clenching. Much better after the run :)
6.47 miles in 1:01:16 (9:28/mile) @ 150 bpm
2/3 Run
Wednesday I decided to go for a run at lunch despite time constraints when I realized I was seriously considering clubbing someone like a baby seal. Time to run. :)
Not the ideal day for a run, mid 40s and rainy, but it turned into a good hard frustration expending tempo run. As fast as my 10K PR, at a lower HR for 6.5ish. Doesn't leave a lot of room for anything byt burning it all out. Of course, an hour after I got back into the building the sun came out and it was gorgeous, till I had to walk to the bus, when it started to pour again. :) Went out way too fast, and the last mile or so was a lot of work to keep some kind of speed together.
Only bad part to the run was walking back into the garage. I slipped and fell on a section of algae coated concrete (cleaned after my notification of facilities). Road rash on my hip and calf, and a silver dollar sized patch of missing skin under my knee. And 2 days later my left tricep, which must have caught me, feels like a horse kicked it. Ah, well.
6.49 miles in 49:50 (7:41/mile) @ 169 bpm
Not the ideal day for a run, mid 40s and rainy, but it turned into a good hard frustration expending tempo run. As fast as my 10K PR, at a lower HR for 6.5ish. Doesn't leave a lot of room for anything byt burning it all out. Of course, an hour after I got back into the building the sun came out and it was gorgeous, till I had to walk to the bus, when it started to pour again. :) Went out way too fast, and the last mile or so was a lot of work to keep some kind of speed together.
Only bad part to the run was walking back into the garage. I slipped and fell on a section of algae coated concrete (cleaned after my notification of facilities). Road rash on my hip and calf, and a silver dollar sized patch of missing skin under my knee. And 2 days later my left tricep, which must have caught me, feels like a horse kicked it. Ah, well.
6.49 miles in 49:50 (7:41/mile) @ 169 bpm
2/2 Run
Tuesday was an evening run. Work has been insane as we work on migrating to our new network, and then Val had a treat and dropped by for lunch (with 3 Pigs BBQ!) and Frost doughnuts for the team. I was even controlled and didn't have too many extra. :)
It was a chilly 50degrees, for a hilly run that I don't do normally, cutting through the back roads off 116th, back to Seattle Hill road, back to the start (~4.8 miles), and then back through a hilly residential area for another mile or so.
My calves were still jangly, either form last week in the Mizunos, or from spending the weekend in old shoes, and didn't finally warm up till like 4.5 miles in.
Oddly, I had a lot of times in this run where running FASTER lowered my HR, probably related to the calves and my form at lower speeds I suspect. I don't think I'll actually see this in the HR/Pace data, but I swear it happened. :)
6.33 miles in 58:44 (9:17/mile) @ 153 bpm
It was a chilly 50degrees, for a hilly run that I don't do normally, cutting through the back roads off 116th, back to Seattle Hill road, back to the start (~4.8 miles), and then back through a hilly residential area for another mile or so.
My calves were still jangly, either form last week in the Mizunos, or from spending the weekend in old shoes, and didn't finally warm up till like 4.5 miles in.
Oddly, I had a lot of times in this run where running FASTER lowered my HR, probably related to the calves and my form at lower speeds I suspect. I don't think I'll actually see this in the HR/Pace data, but I swear it happened. :)
6.33 miles in 58:44 (9:17/mile) @ 153 bpm
1/31 Medium Long Run
Another birthday party at Chuck E Cheese, which I haven't been to in decades, on Sunday. No energy to run during Kaitlyn's nap, I wanted to hang out with Val instead. This meant a late night run. The "plan" called for ~20. Not happening at 9pm on a Sunday night, so I just went out for the same loop I did on Saturday.
Not entirely unexpectedly, this run was slightly faster, and at a lower heart rate than Saturday's run. I haven't looked back at the log to confirm it, but I'm pretty dang sure this happens a LOT during my double weekends. It makes me start considering doing a run the day before races. Which I'll get a chance to try Super Bowl Sunday, since the plan is to do 6 on Saturday, and then the West Seattle Fat Ass 50K on Sunday.
Only thing that was bad about this run was the feel of my gorge most of the run, Apparently 2 1/2 hours isn't enough time for pizza to clear the system. :)
This run finishes out January, and this January is the highest mileage of the last 3 years. 148.22 miles for the month. 100.71 miles last January. A nice improvement. :)
11.31 miles in 1:48:13 (9:34/miles) @ 149 bpm
Not entirely unexpectedly, this run was slightly faster, and at a lower heart rate than Saturday's run. I haven't looked back at the log to confirm it, but I'm pretty dang sure this happens a LOT during my double weekends. It makes me start considering doing a run the day before races. Which I'll get a chance to try Super Bowl Sunday, since the plan is to do 6 on Saturday, and then the West Seattle Fat Ass 50K on Sunday.
Only thing that was bad about this run was the feel of my gorge most of the run, Apparently 2 1/2 hours isn't enough time for pizza to clear the system. :)
This run finishes out January, and this January is the highest mileage of the last 3 years. 148.22 miles for the month. 100.71 miles last January. A nice improvement. :)
11.31 miles in 1:48:13 (9:34/miles) @ 149 bpm
1/30 Medium Long Run
Saturday's run was a nice early one. A busy day ahead, and no way to move it around. Up at 5, and a slow start finally got me out the door at 6. Apparently Kaitlyn was up at 6:30 like last week, so I lucked out. :)
Low 40s, so jacket and gloves so I had no excuses. Gloves came off quickly as usual, but the jacket stayed on the entire run. I think I'm just finally getting used to wearing it.
A bizarre amount of other runners out, almost all of them in the first 1.5 miles as I headed down 35th into Mill Creek. 2 pairs, and 2 singles in 5 minutes or less. Maybe a running club/group? Hmmm...
The run itself was nothing spectacular. I zoned out through most of it. Pandora was treating me well and dishing out some good music, and I wasn't thinking about anything much at all.
My mom showed up for her visit a bit after I got back, and then we headed to Little Gym. Then a lunch, a short nap for K and then off to our neighbors birthday party at Jump Planet. Jump Planet has a big warehouse spaceful of the inflatable bouncy houses. And the adults get to play too! I think I played as hard as K did. Maybe harder. :) Lots of fun!
11.24 miles in 1:49:28 (9:44/mile) @ 153 bpm
Low 40s, so jacket and gloves so I had no excuses. Gloves came off quickly as usual, but the jacket stayed on the entire run. I think I'm just finally getting used to wearing it.
A bizarre amount of other runners out, almost all of them in the first 1.5 miles as I headed down 35th into Mill Creek. 2 pairs, and 2 singles in 5 minutes or less. Maybe a running club/group? Hmmm...
The run itself was nothing spectacular. I zoned out through most of it. Pandora was treating me well and dishing out some good music, and I wasn't thinking about anything much at all.
My mom showed up for her visit a bit after I got back, and then we headed to Little Gym. Then a lunch, a short nap for K and then off to our neighbors birthday party at Jump Planet. Jump Planet has a big warehouse spaceful of the inflatable bouncy houses. And the adults get to play too! I think I played as hard as K did. Maybe harder. :) Lots of fun!
11.24 miles in 1:49:28 (9:44/mile) @ 153 bpm
Friday, January 29, 2010
1/28 Run
Had a status meeting for a major ongoing project a work with Jim. Projected delivery for one of the other teams wasn't till after lunch, so Jim and I decided to go for a run. :) We started together for the first mile or so, then I sped up and worked my way the rest of the way around the lake, clockwise again. Warmer than Wednesday, but not bad at all.
Third day in a row back in the Mizunos, and I'm thinking the Addictions are the best. This last run had my calves feeling like they had been beaten with sticks again, which hasn't happened for weeks. Addictions should be dry from Pigtails, so we'll see it comes back on Saturday.
6.45 miles in 1:00:12 (9:20/mile) @ 148 bpm
Third day in a row back in the Mizunos, and I'm thinking the Addictions are the best. This last run had my calves feeling like they had been beaten with sticks again, which hasn't happened for weeks. Addictions should be dry from Pigtails, so we'll see it comes back on Saturday.
6.45 miles in 1:00:12 (9:20/mile) @ 148 bpm
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