Second Slack-tastic Easy Run of 2012

Today's plan calls for an Easy Run. 

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.17)mi. Pace-avg: (15:15). Speed-avg: (3.9)mph. Speed-max: (5.8)mph. Burned: (533) Calories. Headlight.

Plan: Run (3.0)mi. @ a (17:45) pace for a total time of (53:16)min. [Actually, this was Tuesday's plan; I'm just doing it now.]
Actual: Run (3.0)mi. @ a (13:55) avg. pace for a total time of (41:45.87)min., bracketed by a (1.0)mi. warm-up walk, and a (1.17)mi. cool-down walk.
Fuel: Pre-run: GU Energy Gel (Mandarin Orange), Honey Stinger Waffle (Honey); Mid-run: (water); Post-run: Dinner! Some leftover's from Tuesday night: Turkey patty, cranberry sauce, baked potato w/ margarine & black pepper.

Great run tonight! I left the house after 0200 hrs., the sky was clear with a bright, gibbous moon, and no fog on the streets. I walked my usual warm up mile after I dig (30) squats in the driveway to warm-up my legs a little, then ran a very comfortable (3.0)mi. in the park. I kept up a good pace and ended up with negative splits for the second time in my half-marathon training:


Splits: Mile (1): (14:09); Mile (2): (14:08); Mile (3): (13:36).

On the return leg, during my cool-down walk, I came across a small skunk. I smelled a skunk on the outbound leg of my run, and this time I saw it. It was smaller than the one I saw back in July during one my first midnight training runs. This little skunk seemed to be scared of my headlight so it kept running away, almost like I was herding it along the path with my light. It actually seemed like it might be injured because the way the little skunk kept bumbling appeared to be a sort of limping run.


Time to get cleaned up and eat something.


Start Temp: (42)deg.F.
End Temp: (38)deg.F.


-Lancer!!

First Run of 2012!!

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (6.03)mi. Pace-avg: (14:49). Speed-avg: (4.0)mph. Speed-max: (5.0)mph. Burned: (607) Calories. Headlight.

Plan: Run (4.0)mi. @ a (17:45) pace, for a total time of (1:11:02)hrs.
Actual: Run (4.0)mi. @ a (13:43) avg. pace for a total time of (54:50.61)min., bracketed by a (1.0)mi. warm-up walk, and a (1.03)mi. cool-down walk.
Fuel: Pre-run: Tuna casserole, chocolate cake, red grapes; Mid-run: (water); Post-run: something warm.

Tonight's run was a cold one: it was already down to (36) deg. F. when I left the house. And it is still (36) deg. F. when I returned, so the temperature held steady. [At some point I am going to have to get a little thermometer I can wear on my running clothes to keep with me; I really want to get some first-hand temperature readings. I used to have one when I was in the Boy Scouts, but it has long since disappeared.] There was fog in the park from beginning to end so my headlight gave me plenty of glare-back. I ended up running most of the time without my yellow glasses. Overall, tonight's run was awesome, because I ran (4.0) consecutive, continuous miles. I haven't run this consistently in a while, and naturally it was due to maintaining a good steady pace throughout my run this evening. My last few runs I started out too fast, so ended up paying for it by having to run/walk/run. There's nothing inherently wrong with doing my runs that way, but it does mean I have not kept up my running gains as thoroughly as I wanted.

Splits: Mile (1): (13:41); Mile (2): (13:46); Mile (3): (13:47); Mile (4): (13:44).

Other News: Smells like it's time to wash my running clothes. B-)

-Lancer!!

Wednesday Easy Night Run

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (4.01)mi. Pace-avg: (14:46). Speed-avg: (4.1)mph. Speed-max: (6.1)mph. Burned: (466) Calories. Running lights.

Plan: Run (2.0)mi. @ a (17:57) pace, for a total time of (35:54)min.
Actual: Run/walk (2.0)mi. @ an avg. (13:39) pace for a total time of (27:17)min., bracketed by a (1.0)mi. warm-up walk, and a (1.01)mi. cool-down walk.
Fuel: Pre-run: (1x) banana, (4x) slices of pumpkin bread; Mid-run: water; Post-run: dinner!

Tonight's run went alright, but I had to run/walk the whole way. I think I may have been a little distracted by the low temperatures.

Other News: Tried going out for a bike ride earlier this evening, but the bike chain kept jumping off the rear sprockets. I'm wondering if maybe the chain is too dry, the derailleur needs to be adjusted, or both.  will have to take it to the bike shop for some professional attention.

-Lancer!!

Thursday Speedwork Day

Today's plan calls for a Speedwork Run.

DC Bike Path: 1/2 Marathon Training, Speedwork. Dist: (4.99)mi. Pace-avg: (15:16). Speed-avg: (3.9)mph. Speed-max: (5.8)mph. Burned: (577) Calories. Running lights.

Plan: Run a total of (4.0)mi. with (2x) repeats of (1600) meters @ a (15:19) pace, and (800) meter recovery jogs between each repeat.
Actual:  Run (2x) (1600)meter intervals @ a (12:42) and a (13:53) pace, with (800)meter recovery jogs between, and bracketed by a (1.0)mi. warm-up walk, and a (1.0)mi. cool-down walk.
Fuel: Pre-run: GU Chomps (Orange); Mid-run: water; Post-run:.

Temps tonight started out at between (39) and (41) deg. F. before I left the house for my evening run. It is now down to (37) deg. F.
Other News: I rode my bike these evening for the first time in many-many months. I had to drop off some mail at the Post Office and decided I should ride my long neglected bicycle:

Surface Streets: Cycled to the Post Office and back. Had to stretch my legs. Round trip: (8.11)mi. according to cycle computer. Speed-avg: (8.6)mph. Burned: (289) Calories from the Post Office back home. [Forgot to turn on the timer on my Garmin when I left the house.] Cycling shoes.

This bike ride helped me warm up my legs before I went out for my evening run; my first run in over (2) weeks. Yikes.
-Lancer!!