Friday, May 12, 2017

05/11/2017 5 mile run

I have been a day late and a dollar short lately with my posts, but I promise to get back on track.  Priorities are priorities though, and just getting my runs in is my biggest challenge.  I ran a 5 miler like I planned to do yesterday.  It took me about 41 and change.  I averaged about 8:14/mile.  Today, I will run some repeats of some length.  I haven't decided.  Probably 400 meter repeats.  

I'll get back to you.

Wednesday, May 10, 2017

05/09/2017 5 mile progression run and 05/10/2017 hill repeats

I had intended to do mile repeats on Tuesday afternoon, but I got caught on the phone with house business and ran right through my window of opportunity.  Consequently, I ended up getting a block of time back in the evening while Connor was on the soccer field.  I decided to do a 5 mile progression run.  Mile one was done in about 8:30 and I ended with mile 5 being run in 6:24.  

I am happy with that, knowing mile 5 could have gone even faster had I pushed it.  

Today, I just finished up a little hill work.  I totaled 5.5 miles in all.  I ran, after warming up with a slow jog, 10 X 200 meter hill climbs.  Each climb was around 40 seconds, followed by a slow jog back down.  After the 10 repeats, I jogged a cool down to finish.

The entire workout took less than an hour, but felt strong.  Tomorrow, I will jog 5-7 miles and finish the week with a strong tempo or some repeats on Friday.


Monday, May 8, 2017

05/08/2017 5 miler and turning up the speed work for the next few

I got in a chilly 5 miler today in almost exactly 40 minutes.  A little audiobook and a little autopilot and I was done before I knew it.  Starting tomorrow, I plan to try and do 2 speed sessions a week up until the final week before the races I have at the end of this month and next month.  

Speed work can be a huge benefit to those trying to make the jump from good to great race times.  The problem is,most people are intimidated by it and feel like their version of speed work isn't.  

The simple fact is, anyone that is healthy enough to run a few times a week can start to do speed work and can build up to some strong workouts, for them.

Tomorrow, I plan to do some mile repeats to see where I am.  I am thinking 3-5 intervals and a 400-800 meter jog recovery between.  I will learn a lot tomorrow :)

Wednesday, May 3, 2017

05/03/2017 How to beat that stale feeling? Do it with a 10X400 meter interval session

I have been in the middle of a funky stale feeling in my running, even with the nice weather.  I am guessing it's because of the house selling/buying stress, but I don't know.

I was actually dreading my run today, but I knew it was important.  I did however change my decision about what to do as I was beginning to run.  I had planned on getting some miles in and working the speed stuff next week.  However, I decided to kick my own ass today and do some repeats.  I warmed up for a mile and then got into it.

I ran a set of 10X400 meter repeats.  I did all of them in between 82-86 seconds and I jogged a 400 meter recovery between each.  My total workout for the day from start to finish was 6 miles.  This gives me 15 miles for the week and I am planning on another 10-12 to give me a strong week.  

Tuesday, May 2, 2017

05/02/2017 Today's 5 miler, fitting it all in

Smoke and mirrors...That's how I fit in as much as I do.  Besides work, juggling the sports schedules of 3 kids, a 15 month old, trying to sell a house, trying to find a house to buy, I am running too. :)

I am a step ahead of it all!  Barely, though.  Today, I got out for a nice 5 miler in about 70 degree temps.  Yesterday evening, I ran a 4 miler around the soccer complex as my 7 year old was at tryouts for soccer for 2017-2018.  Sure, people must think I'm a dork, but you gotta get it in when you can.  I have some mileage to get in as well as some speed work.

This week, I am try to get in around 30 miles.  Next week, I am going to get a couple speed sessions in and I want to do that for the next few weeks.

Thursday, April 27, 2017

Back to backs, getting moving

To say I have been busy is an understatement.  I won't bore you with the details, but the running is picking back up.  Yesterday, I ran a comfortable 7 miler at a pace of about 8:28/mile.  I felt good the whole way and felt like I could have banged out a 12-15 miler.  Cruise control with an audiobook is like a ticking clock for me.  

Today, I ran a similar 6 miler in almost exactly the same pace, listening to the same audiobook.  There is a comfort in being able to simply tick off the miles.  I wasn't running fast, and I'm not bragging, but I was born with the ability to simply go, and keep going.  I'm not exceptional by any means and there are lots and lots of others out that that are as good or better than I, but I am lucky to be able to go.

Over the next 6 weeks, I will be combining miles and speedwork as much as I can get in and as much as my body can handle.  As the weathers swings more positively for me, I begin to feel the warm running weather I look forward to.

Wednesday, April 19, 2017

04/19/2017 Brisk 6 miler, new revelations

Is that how you spell revelations?  I think so.  Anyway, I got out for a strong 6 miler today, pacing at 8:00/mile for the duration.  I thought it was going to be warmer when I got dressed, so I wore shorts and a long sleeve with a short sleeve over it.  It is only in the high 40's though, with some wind.  It was a little chilly out there.  I did have a revelation :), my legs didn't mind that temp.  It was my hands and my bald head.  I am used to wearing pants when ever it is below 60ish.  I am now, at the age of 43, realizing that my legs may not be the wimpy part of me.  It must be my geriatric hands and old, bald head.  

The run itself was uneventful.  I started with an 8:50 in the first mile and worked faster each tick, until my last mile was in 7:25.  Overall, as I said above, my average time was 8:00/mile, finishing in 48:0-something total.  

It's these spring days where the sun is nice and bright, but the temps are low that kill me.  I need the heat.

Monday, April 17, 2017

04/17/2017 Boston Marathon, Patriot's Day, and a 5 miler

Nope, I didn't fall in a ditch somewhere while I was out on a run.  I simply have been freaking busy.  We are selling our house and attempting to find a new place that will house our growing family.  Consequently, in the last couple weeks, we have been painting, cleaning garbaging, donating, seeing, etc. etc. etc.  The house, for all intents and purposes is barren of stuff in the open.  We have looked at 90 houses in the last week, and have exited our own house multiple times, with the dog, so others can see ours.  

However, the stars aligned today on this beautiful day, so that I could get out for a 5 miler.  After live streaming the Boston Marathon this morning, I was well motivated.  By the way a U.S. runner took 3rd (Jordan Hasay), another 4th (Des Davila) in the women's race and a U.S. male took 2nd (Galen Rupp), well done!

I have exactly 2 months until my target race.  I will lose 10 lbs. and be race ready.

Thursday, April 6, 2017

04/05/17 5 miler and an exciting new product, @DrinkClick a coffee/protein marriage

I got back out for a 5 miler today and I need to string some runs together.  I have been quite busy at work, home, kids, sports, etc.  I have a couple months to push my physical limits, nutritionally stay on track, and see what I can do in my upcoming races.  I will get after it.

I received a new product to review from the great company Click; seriously, where has this combo been all my life?  I love coffee, and you can add in the best protein powder supplement as well as vitamins and nutrients.  Awesome, plus no added sugar.  My full review to follow in the coming weeks.

Monday, March 27, 2017

03/27/2017 Today's easy run, w/audio

After a nice weekend, free of running, it was good to get back out and start the week.  I had a 6 miler on my calendar today, easy and fresh.  I got out and just plugged into an audiobook I got a few weeks ago and simply ran.  I didn't look at my watch, didn't really think about my run, and I simply tried to enjoy my book and run.

After about 5.5 miles, I decided to stretch it out to a 7 miler since my body felt good.  I was really just easy running the whole time, looking back, my splits were between 8:30-9:00/mile.  It was nice to run easy, knowing I could kind of just keep going if I wanted to.  

Disconnecting from my watch, specific pace, and really caring about anything except for the run was nice.  I recommend it.  It is easy to get caught up worrying about too much when you have goals like race times, distances, podiums, etc. to worry about.  However, it's just as important to let all that go sometimes and run.  

Tomorrow, more of my audiobook, more miles, still less worry about results.