Friday, January 20, 2012

Friday Chilly Run!

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.0)mi. Pace-avg: (15:09). Speed-avg: (4.0)mph. Speed-max: (5.0)mph. Burned: (523) Calories. Headlight.

Plan: Run (3.0)mi. @ a (17:34) pace for a total of (52:42)min.
Actual: Run/walk (3.0)mi. @ an avg. (14:02) pace for a total time of (42:06.29)min., bracketed by a (1.0)mi. warm-up walk, and a (1.0)mi. cool-down walk.
Fuel: Pre-run: mixed fruit salad, Honey Stinger Honey w/ Cocoa & Vitamins (Chocolate); Mid-run: (water); Post-run:homemade chili w/ beans, cornbread.

Good run tonight. The weather is chilly, and it's windy and damp out from the rains overnight. There was no fog in the park tonight, also none last night. I had a good pace starting out with the run leg of my run tonight:

Splits: Mile (1): (13:33); Mile (2): (13:39); Mile (3): (14:59).


And I sustained it for a good while, but then crapped out a bit once mile (3) started.
 I'll work back up to it. Looking forward to Sunday's Long run. I haven't managed one of those in a while so no doubt I will be using the Galloway Run/Walk/Run method.


Other News: An acquaintance corrected me about where she lives: In Victoria, on Vancouver Island, NOT Victoria Island, which is next to the North Pole (or thereabouts). I really have no idea how I got those confused. Maybe it's all those "v's": Victoria, Vancouver Island. Whatever.


Like the song says, Here Comes the Rain Again!





-Lancer!!

Thursday, January 19, 2012

Runnin' in the Rain

Today's plan calls for a Tempo Run.
  
DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (5.02)mi. Pace-avg: (15:01)/mi. Speed-avg: (4.0)mph. Speed-max: (5.4)mph. Burned: (575) Calories. Headlight.

Plan: Run (5.0)mi., with (3.0) mi. @ an avg. (15:47) pace, for a total time of (47:23)min.
Actual: Run/walk (3.0)mi. @ an avg. (13:57) pace for a total time of (41:51.19)min., bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk, for a total of (5.02)mi.
Fuel: Pre-run: Baloney sandwich, BBQ chips, fruit salad a couple hours before my run; Mid-run: (water); Post-run: Honey Stinger Honey w/ Cocoa & B Vitamins (Chocolate; great stuff!).

Had a nice little run this evening. It was only drizzling lightly when I left the house, but the rain started picking up once I was nearly done with my return leg of running. We can really use the rain.

-Lancer!!

Tuesday, January 17, 2012

On the Run Again...

(Sung to the tune of "On the Road Again" by somebody who's name I forget... Oh, right! Willie Neslon.)

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.18)mi. Pace-avg: (14:41)min./mi. Speed-avg: (4.1)mph. Speed-max: (5.6)mph. Burned: (620) Calories. Headlight.


Plan: Run (3.0)mi. @ a (17:47) pace for a total of (52:42)min.
Actual: Run/walk (3.0)mi. @ an avg. (13:26) pace for a total of (40:18.9)min., bracketed by a (1.0)mi. warm-up walk, and a (1.18)mi. cool-down walk.
Fuel: Pre-run: Fig Newtons, hot Lipton tea w/ Honey; Mid-run: (water); Post-run: something out of the fridge.

So I got out and ran tonight. Shockingly enough, it has been (12) days since I last went out running. I am flabbergasted. But frankly, I shouldn't be. I was mainly taking a break since my Aikido training injury (where my ribs landed on my elbow and caused some serious muscle ache that felt much-much worse). I wasn't sure how running was going to impact that injury, but it's been feeling much better since it first occurred. The X-rays show no broken bones in my ribs, so I guess I just need to workout around the injury spot and try not to aggravate it.

Outside Temp: Start: (38) deg.F.;  End:  (35) deg.F.


Other News: It is damn cold outside! OK, not really just yet, but it will be much later into the night.


-Lancer!!