Friday, May 9, 2014

05/09/2014 AM Damp 5 mile run

A damp 5 miler is better than running on the treadmill since it ins't too cold.  Although I am not a morning person AT ALL, I am happy to get my run in ASAP as long as it's after 9am-ish.

Today was no exception, I ran 5 miles outside in the damp humidity.  I kept the pace a tiny bit faster than normal comfort.  I averaged a 7:57/mile pace for the run, finishing in 39:46.  This falls in line with my interest in having different paces in my repertoire.  

The ability to run at a pace that you recall from some training and/or racing time, is vital.  If your body remembers it, the pace is not a shock.  

This week is shaping up to be a strong one.  I am about 2 months out from Running with the Devil.  I need to insert more hill workouts, but I like where I am.  

Wednesday, May 7, 2014

05/07/2014 PM 8 Mile run, comfortable pacing

It is a picture perfect day for a run.  Sunny, light breeze, and 70's temp-wise.  Finally, I feel like we can put away the jackets, jeans, sweaters, and bulk.

I finished up a great 8 mile run just now at about 8:23/mile pace.  It took me about 1:07 to finish the run.  I ran the whole run at comfort pace and didn't look at my Nike Sportswatch until I had passed the hour mark.  Then I checked, realized I was close to 8 miles and decided to finish up with that length.  As I get more fit, I feel certain paces begin to get easier and my 8 miles at 8:23/mile is a good sign that I am getting there.

Once again, Scott Jones took me through my run with a podcast interview with New Jersey Ultra runner, Nick Bautista.  He tells some good tales and I learned some things.  

Tonight, I research the foam roller.

Tuesday, May 6, 2014

05/06/2014 PM 6 miler, climbing and speed

I broke my run into two parts on the treadmill tonight.  The Running with the Devil event I am doing in July features climbing and downhill sprinting.  Consequently, the two parts to my run tonight were climbing and quick racing/running.  

For the first thirty minutes, I ran this format:

10 minutes at 8:30/mile pace, 3% incline
10 minutes at 8:30/mile pace, 5% incline
10 minutes at 8:30/mile pace, 7% incline

This came out to about 3.5 miles of increasing climbs.  

I then changed to the second part of my run.  I dropped the incline to the base setting on the treadmill (1.5%) and upped the speed to 7:00/mile pace.  

I finished the second part with 2.5 miles at 7:00/mile pace, for 17:30 total time.  Altogether, I ran for 47:30 and finished about 6 miles.  At the end I was contemplating another mile at the same pace, however, I want to get in a decent run tomorrow so I didn't want to push it too much tonight.

How does this fit into your life? What areas?

"If you ask me how I want to be remembered, it is as a winner...
A winner is somebody who gave his best effort, who has tried the hardest they possibly can...who has utilized every ounce of energy and strength within them to accomplish something.  It doesn't mean that they accomplished it or failed, it means they've given it their best.  That's a winner."

               --WALTER PAYTON

Sunday, May 4, 2014

05/04/2014 PM 9 mile workout, 3-2-1 Intervals from

Tonight, I tried out a new workout that was sent to me by Scott Jones from  I have referenced his site many times and Scott continues to crank out great stuff.  I asked him for some tips for a good, simple interval workout and he told me to try this:

Warm up- I did a half mile jog.

Then do 10 sets of the following series:

3 minutes at 75% effort, I did 7:30/mile pace
2 minutes at 85% effort, I did 7:00/mile pace
1 minute at 95% effort, I did 6:30/mile pace

Finish with a half mile cool down.

It worked out to be about 8-ish miles plus the warm up and the cool down.  As Scott has mentioned in some of his podcasts about similar workouts, another great idea of this workout is that you can do it with a variety of aerobic workouts.  I used the treadmill, but you could use a stationary bike or swim the workout, elliptical, elliptiGo, etc.  

It felt good to push the pace and also to get in a strong, longer interval workout.