Friday, November 17, 2017

11/17/2017 Finishing the week with a 7 miler

For the 4th run of the week, I had planned to go for a 5-6 miler today.  It's been a strong week and I have been feeling good.  I bypassed my run this afternoon as I was running short on time.  Luckily, the opportunity to run showed up while my son was at soccer practice.  

In a windy, chilly 58:31, I was able to run a comfortable 7 miles as he was on the soccer field.  In the current state of fitness I am, I feel pretty comfortable ticking off miles smoothly in the 8:20-8:25/mile range.  As my long run pace right now, I will look to decrease that, as well as increase my mileage.  

My average cadence, 179, is satisfying because today was my last day of 4 straight running.  I topped out at 25 miles for the week.  This represents my best total in a while. 

I hope to race the First Day 5K again in Fair Lawn, giving me a few weeks to bank some miles and get faster.  

Thursday, November 16, 2017

11/16/2017 5 mile recovery run

The weather was nice enough to warm up to low 50's today so my run was not cold a bit.  It did pour on me during mile 4, but it only lasted about 30 seconds.  I ran a comfortable pace of around 8:05-8:10/mile.  It was a little faster than I wanted to go, coming off my 7 miler yesterday.  I felt good though and I am a little cramped for time today so I just went with it and finished in just under 41 minutes.  

Tomorrow, I will run 5-6 miles at a little slower pace and finish a strong week of around 23-25 miles.  I am excited to turn the corner on my lack of running motivation.  Racing is more in my mind coming forward and I still believe I can do some good things, even at my age :)

Oh, and someone about a month ago basically said that I could not qualify for Boston at this point of my life.  Maybe not, but it won't be from a lack of effort.

Wednesday, November 15, 2017

11/15/2017 A 7 mile run on cruise control

I had planned on 8 miles today, but was a little crunched for time.  I had to settle for 7 miles.  As far as the pace, I just wanted to settle into a pace and tick off the miles.  I ran pretty much 8:25+/- per mile for the duration.  

I don't care about the stats much, but I do pay attention to stride rate.  I have mentioned this in the past and continue to value it as important to my interest in remaining fast.  I am building some fitness so I am happy to see my stride rate in the high 170's today, maxing out at 187.  In a couple months, I would like to be mid 180's for stride rate.  I think that will translate well to a fast spring racing season.

For the rest of the week, I want to get in some more miles and some strength work.  I am trying to make a concerted effort to include it, but I am having difficulty stayed motivated.  I need to focus.  

Tuesday, November 14, 2017

11/14/2017 A 6 miler and common pacing themes

A ran a 6 miler today in some chilly conditions.  It did feel good though, as I was dressed well.  Days like today are important because it reminds me that, although it's in the 30's, I can be warm.  I dressed well and was not cold a bit.  I know you are like, "30's is not cold weather."  However, anything below 60 is cold for me so today was a win in my book.

As far as the run, I ran 6 miles and went from 8:31/mile in the first down to 7:20/mile in the 6th.  It is a reoccurring theme with my training that everything seems to end up a progression run.  I start off slow, and once I am warmed up, tick off the miles faster and smoother each mile.  

That is what I meant above with pacing themes.  Everyone falls into some sort of a training routine.  Either you do lots of hill work, or you do lots of tempos, or long runs are your thing.  Whatever it is, people gravitate to what seems to work for them.  For me, getting faster over the course of a run works.  The challenge is to bust through your training comforts and do the other stuff.  I need to add solid tempo runs of longer lengths and some strength training.  Hill work and faster stuff I like the most.  

Tomorrow, an eight miler and some strides.