Friday Afternoon Run

Today's plan calls for an Easy Run. But I think I will do yesterday's planned Tempo Run, instead. 

DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (6.00)mi. Pace-avg: (15:39). Speed-avg: (3.8)mph. Speed-max: (5.2)mph. Burned: (616) Calories. 

Plan: Run (3.0)mi. @ a (17:46) pace for a total time of (53:19)min.
Actual: Run/walk (4.0)mi. @ a (14:57) avg. pace, bracketed by a (1.0)mi. warm-up walk, and a (1.0)mi. cool-down walk.
Fuel: Pre-run: 2x slices wheat toast w/ peanut butter, 1x cup coffee; Mid-run: (water); Post-run: 2x tall glasses of Banana-Chocolate-Honey Smoothie.

Great run this afternoon! I got dressed in my running gear, put on some sunscreen and went running in the park in the bright sunny afternoon. There were plenty of other people in the park today, including some other runners. Since I had such a hard time running continuously for the 8K this past weekend, and even during my (3.0) mile Easy Run on Tuesday, I made certain to push myself to run the whole (4.0) miles of my running plan today. I'm glad I did, but I was getting a little achy towards the end.

I really can't wait to get my new compression running tights. The store ordered them this past Monday, but it could take up to seven (7) days before they arrive. I really want to have them to wear on my Long Run on Sunday. This will give me a chance to test them out before the Modesto Marathon so I can see how much they help keep my legs going during and after the run. Today I wore my Nike Pro Combat compression shorts under my running shorts and they feel like they helped keep my quads and hamstrings fairly stable. At this point, though, I think I need to buy a new pair since a size Large will now fit me comfortably. Another benefit of losing weight, and belly girth, over the last year. B-)

Splits: Mile (1): (14:24); Mile (2): (14:59); Mile (3): (15:20); Mile (4): (15:15).

-Lancer!!

Daylight to Dusk Temp Run

Today's plan calls for an Easy Run, but I'm doing Thursday's Tempo Run instead.
DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (6.02)mi. Pace-avg: (15:45). Speed-avg: (3.8)mph. Speed-max: (5.6)mph. Burned: (633) Calories. Headlight. 

Plan: Run (6.0)mi. with (4.0)mi. @ an avg. (16:13) pace.
Actual: Run/fast-walk (4.0)mi. @ an avg. (15:11) pace , bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk.
Fuel: Pre-run: (2x) slices wheat toast w/ margarine and honey; Mid-run: (water); Post-run: Honey Stinger Organic Energy Chews (Orange Blossom).

Good run tonight. So glad I got out of the house and ran tonight. I missed this all week. B-)

-Lancer!!

Thursday Temp Run

Today's plan calls for a Tempo Run.

DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (4.02)mi. Pace-avg: (15:15). Speed-avg: (3.9)mph. Max-speed: (6.1)mph. Burned: (464) Calories.

Plan: Run (6.0)mi., including (4.0)mi. @ an (8:52) pace for a total of (35:31)min. [OK. That is way out of my current league. I will have to re-tune my SmartCoach workout plan.] bracketed by a (1.0)mi. warm-up and a (1.0)mi. cool-down.
Actual: Run/walk (2.0)mi., bracketed by a (1.0)mi. warm-up walk, and a (1.x)mi. cool-down walk.
Fuel: Pre-run: big breakfast: scrambled eggs, turkey sausage, French toast (3x), hot chocolate; Mid-run: (water); Post-run: more water.

Two (2) hours after breakfast I went out for a morning run. It was supposed to be a (4) mi. tempo run, but I had to cut it short due to an appointment to get my car window replaced. I have been sick with a sinus infection, and minor chest cold, for last week and a half, so I missed my first easy run for this new training cycle. I also didn't warm-up with squats like I normally do, so this was just a little messy overall. I was, however, damn glad to get back out and run in the park for a change. B-)

Also, it appears I need to re-tune my training plan, because Smart Coach thinks (incorrectly) I can actually run an (8:52) mile. I haven't done that since junior high school, so I will have to check what I did wrong when I set up this new training plan in SmartCoach. D'oh!

Other News: I finally signed up and committed to the Modesto Marathon for this year. I will be running the half-marathon only, since that is what I have been training for, and it is a necessary milestone (for me) before I try moving up to a full marathon.

I also joined the ShadowChase Running Club, but have not yet attended any of their training runs, or meetings. I plan to start doing that this month.



-Lancer!!

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!!

Thursday Night Tempo Run

Today's plan calls for a Tempo Run.

DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (5.54)mi. Pace-avg: (15:35). Speed-avg: (3.9)mph. Speed-max: (5.4)mph. Burned: (571) Calories. Running lights. 

Plan: Run (5.0)mi., including (3.0)mi. @ a pace of (16:03) for total time of (48:10)min., bracketed by a (1.0) mi. warm-up and (1.0)mi. cool-down at an easy pace.
Actual: Run (5.54) @ an avg (15:35) pace, including (3.0)mi. @ an avg. (14:27) pace for a total of (43:22.26)min., bracketed by a (1.0)mi. warm-up walk, and a (1.54)mi. cool-down walk.
Fuel: Pre-run: (2) slices of wheat toast with peanut butter, (1) cup of coffee w/ sugar and non-dairy creamer; Mid-run: (water); Post-run: some kind of dinner.

Tonight's run was nice. It was still chilly out (about [52 deg. F.], especially since I left after sundown, but I tried something a little different: I wore my long sleeve Nike running shirt, then my old Metromedia Fiber Networks fleece over that, then my Brooks LSD Lite Jacket II. I was a little concerned it might be too hot, or too cool, with the fleece, but it seemed to be just about right. I also used my new running beanie: the Mizuno Breath Thermo Head Pip. This new beanie worked as advertised: The fabric heats up as you sweat, the perspiration generating an exothermic reaction from the fabric. I was pleasantly surprised when one of the Fleet Feet staff illustrated how this worked with a little demo kit at the store last night; it was pretty cool. Looking at the Mizuno USA website I am now tempted to try their Breath Thermo Plus socks, as well.

I am still researching winter running jackets, and hope to find something suitable soon.

Split paces: Mile (1): (13:49); Mile (2): (14:56); Mile (3): (14:45).


-Lancer!!

Friday Tempo Run No.8

Today's plan calls for an Easy Run. However, I missed my Tempo Run yesterday, so I did that one today, instead.

DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (6.03)mi. Pace-avg: (15:41). Speed-avg: (3.8)mph. Speed-max: (5.1)mph. Burned: (638) Calories.

Plan: Run (6) mi. including (1) mi. warm-up @ an easy pace, (4)mi. @ a (15:16) pace for a total time of (1:01:07)hrs., and a (1) mi. cool-down at an easy pace.
Actual: Walked a (1)mi. warm-up @ a (16:27) avg. pace, jogged (4.0)mi. @ a (14:43) avg. pace for a total time of (58:50.44)min., and walked (1.03)mi. @ an (18:39) pace to cool-down.
Fuel: Pre-run: (2) slices of wheat toast with butter and honey; Mid-run: nothing, just water and body-fat; Post-run: Dinner! Homemade beef stew and baked acorn squash.

Again, tonight's run went very well. I got out before sundown, but sunset was imminent all the same. I jogged four (4.0) continuous miles, with decent splits and a negative split on the final mile: Mile (1): (14:43); Mile (2): (14:44); Mile (3): (14:47); Mile (4): (14:36).

Definitely getting better. Now I am looking forward to my Sunday Long Run even more. I just need to make sure I maintain a good, sustainable pace like I did last Sunday.

-Lancer!!

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.

-Lancer!!

Tempo Run 3

Thursday's workout was a Tempo Run, my third so far in this training plan.

Surface Streets: 1/2 Marathon Training, Tempo Run [Walk, Jog, Walk] Dist: (5.10) mi. Pace-avg: (15:59). Speed-avg: (3.8) mph. Speed-max: (6.1) mph. Burned: (580) Calories.

It looks like I am getting better at this. I was able to jog continuously for (2.02) miles tonight. this felt pretty good, and I wanted to try and jog the whole (3) miles, but I had to slow down and walk the rest. My legs might have been able to go another half mile, or so, but I think my lungs were struggling more than my legs tonight.

Plan: (3) mi. @ (15:52) pace for a total of (47:36) min.
Actual: (3) mi. @ (15:06) pace(avg) for a total of (45:18.09) min. Bracketed by (1) mile before and after for warm-up and cool-down.
Fuel: (1x) pkg. GU Chomps, Strawberry.

Instead of running in the park tonight, especially since it was already dark, and there are no working lights in the park, I ran on my neighborhood streets. At least I had some streetlights for visibility, and I brought my trusty SureFire flashlight to help remind motorists that I was on the street. I meant to wear my cycling safety vest, but completely forgot. I did remember to wear my wrap-around wrist reflectors, though, and my running shoes practically glow in the dark when they are illuminated by headlights. I recently found a wrist lanyard for my SureFire, but still cannot find the lanyard ring that I need to actually attach it to the light. Maybe I will just have to order one.

Tomorrow: Easy Run, (2) mi. Must not wuss out on this one. It is a trivial distance, even at walking pace.

Other News: Still hearing the crickets in response to my job applications.


-Lancer!!

Tempo Run

Today's training plan called for a Tempo Run: (1) mile at an easy pace, then (3) mi. at (16:07)min./mi. pace, then (1) mile at an easy pace.

DC Bike Path: 1/2 Marathon Training: Tempo Run. Dist. (5.56)mi. Pace-avg: (16:44)min./mi. Speed-avg: (3.6)mph. Speed-max: (5.8)mph. Burned: (620) Calories. Good run today.

This was one of my best runs yet. During my Jog phase I was able to keep going for (1.54) miles at a pace between (13:37) and (14:05). This was in the top end of the Fast Walk zone, according to Garmin TC, but it felt more like a slow jog; I did peak into the Slow Jog zone a couple of times during this phase. I think my lung capacity and endurance is improving. B-)

Tomorrow: Easy Run (2) mi.

-Lancer!!