I haven't really figured out anything other than some goal 50Ks as I prepare for Mount Si, so today's run was really just a matter of getting out and running.
Counterclockwise around the lake in the rain. The temperature was up at just under 50 so it wasn't too bad. I really need to put my contacts back in for the weather. :) You get to the point you can't see after a while. :)
Loving the brooks Addictions, but I've noticed the little 'wing' back by the Achilles is rubbing sometimes after a run. Odd.
I really wish I could outsmart Office and Open Office and make tame based charts work right!
6.43 miles in 57:49 (9:00/mile) @ 156 bpm
Monday, January 4, 2010
Sunday, January 3, 2010
12/31 Medium Long Run
OK, Medium Long is a stretch... :) A late night 9 miles to finish out the year and get me over 1700 in either one of my logs.
It was ~45, rainy, at least for the first half. I really haven't worn my glasses for a run in a long time. I think the way they fogged up when I lost my head/sidewind was the best! :)
Really wasn't feeling it the first half and wanted to be done. I felt much better the last half, after the rain stopped.
9.01 miles in 1:23:17 (9:15/mile) @ 161 bpm
No run on Saturday, got caught up as I left in Jennifer's Body, and decided to spend some time with Val instead. Really just looking for an excuse to take a break.
Sunday I made a conscious decision not to go run. I've got a 'new' 15 mile route picked, but I'll use it later, or modify it to bump it up to 16. Last night of a nice vacation. Next week starts 3 months of training for the Mount Si 50 miler.
It was ~45, rainy, at least for the first half. I really haven't worn my glasses for a run in a long time. I think the way they fogged up when I lost my head/sidewind was the best! :)
Really wasn't feeling it the first half and wanted to be done. I felt much better the last half, after the rain stopped.
9.01 miles in 1:23:17 (9:15/mile) @ 161 bpm
No run on Saturday, got caught up as I left in Jennifer's Body, and decided to spend some time with Val instead. Really just looking for an excuse to take a break.
Sunday I made a conscious decision not to go run. I've got a 'new' 15 mile route picked, but I'll use it later, or modify it to bump it up to 16. Last night of a nice vacation. Next week starts 3 months of training for the Mount Si 50 miler.
12/30 Medium Long Run
I had planned to run yesterday, but apparently moving furniture that hasn't moved in years, from 15 year old carpet, raises some NASTY dust. Totally trashed my sinuses, and I finally forced my way out the door after an extra day off.
Decided to go out for 10ish. 10 today, 10 tomorrow and I'm over 1700 for the year. So... out through Mill Creek and around for a late night.
The run started out ominously, with a fairly heavy headwind. I though the jangle in my left calf was back, but it settled out earlier than normal, and I was moving comfortably pretty early in the run. Might actually be healing.
Only a handful of other runners out at 10, but all were friendly. :)
I was running fast, and it felt good. I was trying to just run by feel, with the idea that I'd do some tempo intervals or something similar. It just turned into a nicely hard, fast run. HR was WAY up for some of the paces though, so that dust might actually be something else. Like a cold.
Great run pace-wise, only 4 seconds off half marathon pace. This level of speed really makes you realize how much core work I need. Some lower back, but a lot of abdominal too.
I miscalculated the route and it ended up being a mile and a half longer than I thought for...
11.5 in 1:36:36 (8:24/mile) @ 170 bpm
Decided to go out for 10ish. 10 today, 10 tomorrow and I'm over 1700 for the year. So... out through Mill Creek and around for a late night.
The run started out ominously, with a fairly heavy headwind. I though the jangle in my left calf was back, but it settled out earlier than normal, and I was moving comfortably pretty early in the run. Might actually be healing.
Only a handful of other runners out at 10, but all were friendly. :)
I was running fast, and it felt good. I was trying to just run by feel, with the idea that I'd do some tempo intervals or something similar. It just turned into a nicely hard, fast run. HR was WAY up for some of the paces though, so that dust might actually be something else. Like a cold.
Great run pace-wise, only 4 seconds off half marathon pace. This level of speed really makes you realize how much core work I need. Some lower back, but a lot of abdominal too.
I miscalculated the route and it ended up being a mile and a half longer than I thought for...
11.5 in 1:36:36 (8:24/mile) @ 170 bpm
12/28 Run
This was a physically painful run. 4 more days off, and for what ever reason I'm just ungodly tight. My glutes and lower back just screamed for most of the run. Super stiff.
Another evening run counterclockwise around the block, at around 42, not too bad, but gloves would have been nice, since it was a touch windy.
6.18 in 54:39 (8:51/mile) @ 164
Logging this run, I realize I have 20 miles to do in 3 days to break 1700 miles for the year... Lets see how that goes.
It's been hard to stay motivated on this vacation. I realized it's not the physical act of running...It's the time commitment. Especially when I'd rather spend the time with family. It doesn't help that I've been fighting something too...
Another evening run counterclockwise around the block, at around 42, not too bad, but gloves would have been nice, since it was a touch windy.
6.18 in 54:39 (8:51/mile) @ 164
Logging this run, I realize I have 20 miles to do in 3 days to break 1700 miles for the year... Lets see how that goes.
It's been hard to stay motivated on this vacation. I realized it's not the physical act of running...It's the time commitment. Especially when I'd rather spend the time with family. It doesn't help that I've been fighting something too...
12/23 Run
First run since Pigtails. I'd never noticed it after other long runs, but by feet were still a little swollen 3 days after. Not badly, but enough that those wonderful veiny runners feet weren't as veiny.
A chilly evening, and after 3 days of rest it ended up being a faster run counter clockwise around the block than I had intended it to be.
6.17 in 51:29 (8:21/mile) @ 157
A chilly evening, and after 3 days of rest it ended up being a faster run counter clockwise around the block than I had intended it to be.
6.17 in 51:29 (8:21/mile) @ 157
12/22 Workout
Tuesday I went for a workout with Val at the Gym. She found it more than a little amusing that the pregnant ladies (her and her trainer) kicked my ass. In my defense, this was a scaled weight version of her normal workout. :|
Exercises included:
Squat Presses @ 90# (Weight Bar_Plate)
Straight Leg Romanian Deadlifts @ 50#
Walking Lunges
Front Raises @ ~12.5
Shoulder Presses @ ~17.5
Bent Over Flies @ ?
Deadlifts @ 135#
Lower back really had issues with the Romanian Deads
Exercises included:
Squat Presses @ 90# (Weight Bar_Plate)
Straight Leg Romanian Deadlifts @ 50#
Walking Lunges
Front Raises @ ~12.5
Shoulder Presses @ ~17.5
Bent Over Flies @ ?
Deadlifts @ 135#
Lower back really had issues with the Romanian Deads
12/19 - Pigtails Flat Ass 50K Mini-Race Report
After 2 weeks, I finally realized that if I want to keep up with the blog, I need to get over having a full race report in the correct sequence of blog posts. :) So, to get back on track...
So a few weeks before Christmas I ran my last race of the year. Pigtails Flat Ass 50K.
Short version; it was 40s, wet, and one if the top 3 races I've done for sheer enjoyment (Carkeek and Beach To Chowder Half being the others).
I managed to pull off a 4:58:10 (~9:32/mile) debut 50K, which makes me just ecstatic.
So a few weeks before Christmas I ran my last race of the year. Pigtails Flat Ass 50K.
Short version; it was 40s, wet, and one if the top 3 races I've done for sheer enjoyment (Carkeek and Beach To Chowder Half being the others).
I managed to pull off a 4:58:10 (~9:32/mile) debut 50K, which makes me just ecstatic.
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