Thursday, October 13, 2011

Thursday Tempo Run No.7

Today's plan calls for a Tempo Run. Actually, this should be Tempo Run No.9, but other circumstances kicked that aside.

DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (7.31)mi. Pace-avg: (16:41). Speed-avg: (3.6)mph. Speed-max: (5.5)mph. Burned: (800) Calories. Day-time run!

Plan: Run (6) mi., including a (1)mi. warm-up and (1) mi. cool-down. Run (4)mi. @ a (15:26) pace for a total of (1:01:45)hrs.
Actual: Jog/walk (4)mi. @ a (16:09) avg. pace, bracketed by a (1)mi. warm-up walk, and a (2.31)mi. cool-down walk.
Fuel: Pre-run: Peanut M&Ms; Mid-run:PowerBar Energy Gel (Strawberry-Banana); Post-run: Some real food.

This morning's run was adequate, but could have been better. I was happy to finally get in a morning run for a change, rather than a middle-of-the-night run (even though I really enjoy moonlight runs). I was a little over-dressed for this run: I wore my Nike ProCombat compression shorts under my Nike running pants, my Bay to Breakers Centennial tech t-shirt, New Balance running pull-over, UnderArmor ninja hood and Adidas running cap. This definitely made it warmer than necessary.

Frankly, I expected the outside temperature to be much cooler than it was. I probably would have been more comfortable with my short running shorts (to get more sun on my legs), a running t-shirt, running cap and the ninja hood on the side for when I needed it to keep my ears warm. I also really should have eaten some real food before going out for my run; the peanut M&Ms did not really cut it, but then again, it was several hours between eating those and doing my run. Another thing I should have done beforehand: Warm up my legs by doing squats with, and without, weights, like I used to do before I started slacking off so much, and before I broke my toe.

Other News: I completed my Basic CompTIA A+ Certification prep class. Now I have to sign-up for the Intermediate class next week, or as soon as I get the money for it. I hope they will accept late registrations once the class has started.


Monday, October 10, 2011

Sunday Moonlight Easy Run

2011-10-09, Sunday

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (7.56)mi. Pace-avg: (16:40). Speed-avg: (3.6)mph. Speed-max: (4.8)mph. Burned: (821) Calories. Running lights; near full-moon.
Plan: Run (5)mi. @ a (17:00) pace for a total time of (1:25:03)hrs. 
Actual: Jog/walk (5)mi. @ an avg (16:17) pace for a total of (1:21:26.94)hrs., bracketed by (1)mi. warm-up walk, and (1.56)mi. cool-down walk.
Fuel: Pre-run: (8x) multigrain fig newtons; Mid-run: Jelly Belly Sport Beans (Grape); Post-run: late dinner.

Tonight's run went very well. I got started just before midnight and there was a nearly full moon out tonight, so it was another beautiful moonlight run in the park. I able to jog a faster pace, rather than just walk as I did last time, and I had no pain in my broken toe, though I did feel a slightly dull ache from time to time during my run. My split paces for tonight's run were: Mile(1): (14:28); Mile (2): (16:06); Mile (3): (17:56); Mile (4): (15:47); Mile (5): (17:08).

The only people I encountered in the park tonight were two (2) cyclists with no lights, and a couple of juvenile hecklers that sounded like they might have been trying to skateboard by moonlight on one of the streets that intersects a hill that enters the park. They were all mouth and I never saw them, which means they were safely ignored.