Today's plan
calls for a Speedwork
Run.
DC Bike Path: 1/2 Marathon Training, Speedwork. Dist: (7.58)mi. Pace-avg: (15:37). Speed-avg: (3.8)mph. Speed-max: (5.2)mph. Burned: (822) Calories. Running lights.
Plan: Run (6)mi. including (3x) repeats of (1600) meters @ a (14:08) pace, with (800) meter jogs in-between each repeat.
Actual:
Jogged (6)mi. with (3x) repeats of (1600) meters @ (13:13), (13:09) and (13:23) pace, with (3x) (800) meter recovery jogs, and bracketed by a (1.0)mi. warm-up walk, and a (1.14)mi. cool-down
walk.
Fuel: Pre-run: GU Energy Gel (Strawberry-Banana); Mid-run: water; Post-run: Banana-Chocolate-Honey smoothie.
I really wish I had done this run before sundown. It was (56) deg.F. when I started out tonight, and it's only down to (53) deg.F. now. The ambient humidity, and some intermittent cloud cover tonight, seemed to keep the temps up enough to be just right. One blog buddy suggested that mid-50 degree temps are tank top and shorts weather, but I have to disagree: I appear to have poor circulation and my hands and feet are always cold, so I like to bundle up more to stay warm.
Tonight's run went much better than expected: I exceeded the planned pace for each repeat, and that makes me very happy. I am not too sore from running, although I hot spot on my left instep from Sunday seems to continue to ache for some reason. During Sunday's long run I had to stop and tighten my shoe-laces a couple of times. I may have left the laces too loose when I first headed out the door that night and I ended up with chaffing on both insteps; that made me very unhappy. Once I had stopped running and switched to a fast-walk for the remainder of Sunday's long run, my legs began to tighten up and continued to ache for the remainder of the workout. I was practically limping by the end.
Tonight, despite the achy spot on my left foot, I was able to keep up a pretty good pace during the repeats. If I can continue to improve on that over the coming months I hope to reduce my overall pace. I am definitely looking forward to that. I am hoping to improve quite a bit over my PR at the 2011 Bay to Breakers, perhaps even as much as getting my completion time down to (1:30) hrs.
I realize I skipped a couple of runs this week already, but my feet needed more recovery time from Sunday's long run than I expected. It was worth it.
Other News: I have decided not to run the Las Vegas Strip At Night this year. Based on my long run from this past Sunday I need more road time to condition my feet for the longer distance called for in running a half-marathon. My earlier set-back from the broken toe is one of the reasons, plus my continued unemployment, which needs to be remedied post-haste (still). I think I will register for the Modesto Marathon for next year, and run the half-marathon in that event. I may try for an earlier half-marathon if my continued training gets me to a point I can run (jog) for (13.1) consecutive miles. I will still try and run (13.1) miles on 4th December and just do it on my home training course, rather than Las Vegas. It'll still count towards my overall training. B-)
-Lancer!!
Thursday, November 17, 2011
Sunday, November 13, 2011
Sunday Long Run No.13
Today's plan
calls for a Long
Run.
Plan: Run (13)mi. @ a (16:44) pace for a total of (3:37:42)hrs.
Actual: Jogged/walked (13.0)mi. @ a (17:51) avg. pace for a total of (3:52:05.66)hrs., bracketed by a (1.0)mi. warm-up walk, and a (0.88)mi. cool-down walk.
Fuel: Pre-run: Glass of Gatorade (Fruit Punch); Mid-run: PowerBar Energy Gel (Banana-Strawberry), Honey Stinger Chews (Orange Blossom), Sport Beans (Grape); Post-run: GU Energy Gel (Mandarin Orange).
Ouch. Today's run was actually painful. It started out pretty good, but the last half was all pain. I jogged (7.0) consecutive miles, maintaining a pace between (14:59) and (16:31) for those seven miles, but then was overcome by pain in my left foot again, between my 2nd, 3rd and 4th toes at the ball of my foot. The last time this happened I had skipped all my runs during the week, then ran my long run (and did not finish). This week I again skipped all my training runs, then over-confidently went out for my long run. Clearly, I need the weekly build up to help maintain my running gains, so I will avoid ditching out on any training runs in the future.
I am still not signed up for the Las Vegas Strip At Night run in December, and after tonight's run I am thinking strongly of pushing back my half-marathon race till later in December, or maybe even January, so I can make up some of my lost training time from September/October; I also need to get in more strength training in the gym.
Friday afternoon I went shopping at On The Run again, and actually bought something: a Saucony Epic Run Vest. I wore it for the first time tonight, and it helped keep the chill off, though I did have to throw on my running shell, too, on the return leg of my run. The two (2) front pockets on the vest offered good storage space: I kept my running lights and my ninja hood in the pockets till after sundown, so I didn't have to carry them in my hands, or put them on my running belt; bonus. The vest also has a media pocket, and a hole for the earphone cord on the inside of the vest. The reflective surface on the Saucony vest appears to be pretty substantial, compared to the Brooks Essential Run Vest I had been looking at previously. Another bonus: the Saucony vest has a clip-on USB-LED light that can be recharged by plugging it into a USB port. It was much brighter than I expected.
Tonight's run started out at about (65) deg. F. with the sun nice and bright, then dropped down to (50) deg. F. by the time I got home four and a half hours later.
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (14.88)mi. Pace-avg: (18:00). Speed-avg: (3.3)mph. Speed-max: (4.7)mph. Burned: (1595) Calories. Running lights.
Plan: Run (13)mi. @ a (16:44) pace for a total of (3:37:42)hrs.
Actual: Jogged/walked (13.0)mi. @ a (17:51) avg. pace for a total of (3:52:05.66)hrs., bracketed by a (1.0)mi. warm-up walk, and a (0.88)mi. cool-down walk.
Fuel: Pre-run: Glass of Gatorade (Fruit Punch); Mid-run: PowerBar Energy Gel (Banana-Strawberry), Honey Stinger Chews (Orange Blossom), Sport Beans (Grape); Post-run: GU Energy Gel (Mandarin Orange).
Ouch. Today's run was actually painful. It started out pretty good, but the last half was all pain. I jogged (7.0) consecutive miles, maintaining a pace between (14:59) and (16:31) for those seven miles, but then was overcome by pain in my left foot again, between my 2nd, 3rd and 4th toes at the ball of my foot. The last time this happened I had skipped all my runs during the week, then ran my long run (and did not finish). This week I again skipped all my training runs, then over-confidently went out for my long run. Clearly, I need the weekly build up to help maintain my running gains, so I will avoid ditching out on any training runs in the future.
I am still not signed up for the Las Vegas Strip At Night run in December, and after tonight's run I am thinking strongly of pushing back my half-marathon race till later in December, or maybe even January, so I can make up some of my lost training time from September/October; I also need to get in more strength training in the gym.
Friday afternoon I went shopping at On The Run again, and actually bought something: a Saucony Epic Run Vest. I wore it for the first time tonight, and it helped keep the chill off, though I did have to throw on my running shell, too, on the return leg of my run. The two (2) front pockets on the vest offered good storage space: I kept my running lights and my ninja hood in the pockets till after sundown, so I didn't have to carry them in my hands, or put them on my running belt; bonus. The vest also has a media pocket, and a hole for the earphone cord on the inside of the vest. The reflective surface on the Saucony vest appears to be pretty substantial, compared to the Brooks Essential Run Vest I had been looking at previously. Another bonus: the Saucony vest has a clip-on USB-LED light that can be recharged by plugging it into a USB port. It was much brighter than I expected.
Tonight's run started out at about (65) deg. F. with the sun nice and bright, then dropped down to (50) deg. F. by the time I got home four and a half hours later.
-Lancer!!
Friday, November 04, 2011
Friday Easy Run
Today's plan calls for an Easy Run.
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (6.04)mi. Pace-avg: (15:18). Speed-avg: (3.9)mph. Speed-max: (5.3)mph. Burned: (633) Calories. Running lights.
Plan: Run (4)mi. @ a (16:44) pace for a total of (1:06:59)hrs.
Actual: Jog (4.0)mi. @ a (14:19) avg. pace for a total (57:15.74)min., bracketed by a (1.0)mi. warm-up walk, and a (1.04)mi. cool-down walk.
Fuel: Pre-run: glass of Gatorade (Fruit Punch) and a banana; Mid-run: water; Post-run: dinner.
Good run tonight. Looking forward to a break tomorrow.
Split paces for tonight: Mile (1): (13:51); Mile (2): (14:06); Mile (3): (14:42); Mile (4): (14:36).
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (6.04)mi. Pace-avg: (15:18). Speed-avg: (3.9)mph. Speed-max: (5.3)mph. Burned: (633) Calories. Running lights.
Plan: Run (4)mi. @ a (16:44) pace for a total of (1:06:59)hrs.
Actual: Jog (4.0)mi. @ a (14:19) avg. pace for a total (57:15.74)min., bracketed by a (1.0)mi. warm-up walk, and a (1.04)mi. cool-down walk.
Fuel: Pre-run: glass of Gatorade (Fruit Punch) and a banana; Mid-run: water; Post-run: dinner.
Good run tonight. Looking forward to a break tomorrow.
Split paces for tonight: Mile (1): (13:51); Mile (2): (14:06); Mile (3): (14:42); Mile (4): (14:36).
-Lancer!!
Thursday Moonlight Easy Run
2011-11-03, Thursday
Today's plan calls for an Easy Run.
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (7.70)mi. Pace-avg: (15:41). Speed-avg: (3.8)mph. Speed-max: (5.1)mph. Burned: (815) Calories. Running lights.
Plan: Run (5)mi. @ a (16:44) pace for a total of (1:23:44)hrs.
Actual: Jog (5.0) consecutive miles @ a (14:43) avg. pace for a total of (1:13:34.02)hrs., bracketed by a (1.0)mi. warm-up walk, and a (1.70)mi. cool-down walk.
Fuel: Pre-run: Dinner (pork chop, stuffing, peas, cole-slaw); Mid-run: water; Post-run: Glass of Gatorade.
Excellent run this evening! I left the house before midnight and this time I made sure to add an extra layer: I used a short sleeve running shirt as a base for my torso, then added the long sleeve shirt and my running shell. That seems to have helped to keep my back and shoulders warmer than the last couple nights during my runs. I also wore a pair of neoprene gloves to keep my hands warm, and to wipe my nose when I didn't have enough to rocket-snot along the path. The last time I wore these gloves was during the Bay to Breakers in May earlier this year. I think I even forgot to wash them after the event.
There was a waxing gibbous moon out this evening, though it was obscured for part of the run by clouds. The moon and the cloud cover helped provide enough light that I ran without the lights almost the entire five (5.0) miles; I only needed the lights on a couple of sections that were especially dark due to tree cover. Tonight was a little bit warmer due to the cloud cover, and I am glad I waited for the gusting wind from this afternoon to stop before I went for my run. Once I stopped running and began my cool-down walk, I started to cool off too much. Tonight I also had the bike path all to myself.
Tonight's split paces are as follows: Mile (1): (14:31); Mile (2): (14:41); Mile (3): (14:43); Mile (4): (14:49); Mile (5): (14:51).
Other News: My cell phone has crapped out after three (3) years of faithful service. Fortunately, I have two (2) of my older cell-phones to use as back-ups. I guess I better also start shopping for a more modern cell-phone, i.e. a smart-phone.
-Lancer!!
Today's plan calls for an Easy Run.
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (7.70)mi. Pace-avg: (15:41). Speed-avg: (3.8)mph. Speed-max: (5.1)mph. Burned: (815) Calories. Running lights.
Plan: Run (5)mi. @ a (16:44) pace for a total of (1:23:44)hrs.
Actual: Jog (5.0) consecutive miles @ a (14:43) avg. pace for a total of (1:13:34.02)hrs., bracketed by a (1.0)mi. warm-up walk, and a (1.70)mi. cool-down walk.
Fuel: Pre-run: Dinner (pork chop, stuffing, peas, cole-slaw); Mid-run: water; Post-run: Glass of Gatorade.
Excellent run this evening! I left the house before midnight and this time I made sure to add an extra layer: I used a short sleeve running shirt as a base for my torso, then added the long sleeve shirt and my running shell. That seems to have helped to keep my back and shoulders warmer than the last couple nights during my runs. I also wore a pair of neoprene gloves to keep my hands warm, and to wipe my nose when I didn't have enough to rocket-snot along the path. The last time I wore these gloves was during the Bay to Breakers in May earlier this year. I think I even forgot to wash them after the event.
There was a waxing gibbous moon out this evening, though it was obscured for part of the run by clouds. The moon and the cloud cover helped provide enough light that I ran without the lights almost the entire five (5.0) miles; I only needed the lights on a couple of sections that were especially dark due to tree cover. Tonight was a little bit warmer due to the cloud cover, and I am glad I waited for the gusting wind from this afternoon to stop before I went for my run. Once I stopped running and began my cool-down walk, I started to cool off too much. Tonight I also had the bike path all to myself.
Tonight's split paces are as follows: Mile (1): (14:31); Mile (2): (14:41); Mile (3): (14:43); Mile (4): (14:49); Mile (5): (14:51).
Other News: My cell phone has crapped out after three (3) years of faithful service. Fortunately, I have two (2) of my older cell-phones to use as back-ups. I guess I better also start shopping for a more modern cell-phone, i.e. a smart-phone.
-Lancer!!
Wednesday, November 02, 2011
Another Wednesday Easy Run
I skipped yesterday's (5)mi. Easy Run. Bad, Lancer. Today's plan calls for another Easy Run.
DC Bike Path: 1/2 Marathon Training, Easy Run. Pace-avg: (15:48). Speed-avg: (3.8)mph. Speed-max: (4.5)mph. Burned: (814) Calories. Running lights.
Plan: Run (5)mi. @ a (16:44) pace for a total time of (1:23:44)hrs.
Actual: Jogged (5.0)mi. consecutively @ a (14:54) avg. pace, bracketed by a (1.0)mi. warm-up walk, and a (1.67)mi. cool-down walk.
Fuel: Pre-run: (1) glass of Gatorade (Fruit Punch); Mid-run: water; Post-run: Dinner!
Tonight's run went very well. I ran (jogged) five (5.0) consecutive miles in about (1.25) hours. I must say, earlier this year I had trouble jogging for five (5) consecutive minutes, let alone (75) of them. There was a beautiful quarter moon out tonight lighting up the bike path. I used my running lights for the first (3) mile outbound leg of my run, then turned them off and used the moon to light my way back.
Tonight's pace and split pace times: Mile (1): (15:13); Mile (2): (14:50); Mile (3): (14:40); Mile (4): (14:55); Mile (5): (14:52).
The outside temperature was about (55) deg.F. when I left the house at 2130 hrs., and now it is down to (49) deg.F. My running gear did not keep me warm enough tonight. If I am going to keep running after dark this winter I definitely need a proper, i.e. warmer, running jacket. The lightweight shell is not enough. My shoulders and upper back, and the nape of my neck were all very chilly this evening during the run, and especially after I slowed down for my cool-down walk home. I am looking forward to more running before sundown, when it is still a bit warmer.
Other News: On The Run has opened in Modesto. Their Grand Opening is this Friday, November 4th.
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Easy Run. Pace-avg: (15:48). Speed-avg: (3.8)mph. Speed-max: (4.5)mph. Burned: (814) Calories. Running lights.
Plan: Run (5)mi. @ a (16:44) pace for a total time of (1:23:44)hrs.
Actual: Jogged (5.0)mi. consecutively @ a (14:54) avg. pace, bracketed by a (1.0)mi. warm-up walk, and a (1.67)mi. cool-down walk.
Fuel: Pre-run: (1) glass of Gatorade (Fruit Punch); Mid-run: water; Post-run: Dinner!
Tonight's run went very well. I ran (jogged) five (5.0) consecutive miles in about (1.25) hours. I must say, earlier this year I had trouble jogging for five (5) consecutive minutes, let alone (75) of them. There was a beautiful quarter moon out tonight lighting up the bike path. I used my running lights for the first (3) mile outbound leg of my run, then turned them off and used the moon to light my way back.
Tonight's pace and split pace times: Mile (1): (15:13); Mile (2): (14:50); Mile (3): (14:40); Mile (4): (14:55); Mile (5): (14:52).
The outside temperature was about (55) deg.F. when I left the house at 2130 hrs., and now it is down to (49) deg.F. My running gear did not keep me warm enough tonight. If I am going to keep running after dark this winter I definitely need a proper, i.e. warmer, running jacket. The lightweight shell is not enough. My shoulders and upper back, and the nape of my neck were all very chilly this evening during the run, and especially after I slowed down for my cool-down walk home. I am looking forward to more running before sundown, when it is still a bit warmer.
Other News: On The Run has opened in Modesto. Their Grand Opening is this Friday, November 4th.
-Lancer!!
Sunday, October 30, 2011
Sunday Long Run No.12
Today's plan calls for a Long Run.
DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (14.84)mi. Pace-avg: (17:38). Speed-avg: (3.4)mph. Speed-max: (5.3)mph. Burned: (1636) Calories. Running lights, new batteries.
Plan: Run (13) mi. @ a pace of (16:50) for a total time of (3:38:52)hrs.
Actual: Jog/walked (13.0)mi. @ a (17:33) avg. pace for a total time of (3:48:07.41)hrs., bracketed by a (1.0)mi. warm-up walk, and a (0.84)mi. cool-down walk.
Fuel: Pre-run: GU Roctane (Pineapple); Mid-run: Honey Stinger Chews (Orange Blossom), PowerBar Energy Gel (Strawberry-Banana); Post-run: Honey Stinger Stinger Waffle (Vanilla).
Tonights's run went alright, but my feet definitely ache after that effort. *oof* I made sure to put fresh batteries in my running lights before I left the house, and by the time I got back the lights were pretty dim. There was a waxing crescent moon out this evening for most of my run. That was nice.
I was able to jog continuously for the first (5.01) miles this evening, which was not as far as last week @ (6.03)mi. before I had to slow down and walk. After walking for a bit, I picked up the pace again for another (2.64)mi. before slowing down again. I managed to jog for another (0.65)mi. again during the last mile. This gives me a total of about (8.3) aggregate jogging miles during tonight's run. I really need to add some strength training and cycling into my weekly workouts so I can build up to more continuous jogging mileage on my long runs.
Tonight I wore my running pants again, along with my long sleeve running shirt and running ball cap. I also carried my running shell, my ninja hood, and neck gaiter to make sure I would stay warm enough once I needed to put those on. Frankly, tonight's temperature was low enough that I was feeling pretty chilly even with the running shell zipped up all the way, and the running shirt zipped up all the way, too. My shoulders seemed to feel the coolest tonight, so maybe I will need to add another piece of tech gear to my running collection in preparation for next weeks long run. I'm thinking maybe a Brooks running vest.
Realistically, though, I should have started earlier, before the sun went down, to try and maximize the warmer temps. The temperature readings I am getting now say (55) deg. F. and (60) deg. F. I don't know which is correct, but it feels closer to (55) at a guess. It felt like it was in the low (70) deg. F. around 5.00pm, or so.
Weekly Mileage: Plan: (30)mi.; Actual: (32.76)mi.
Training week (19) completed. Week (20) is all Easy Runs, all week. That will be nice.
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (14.84)mi. Pace-avg: (17:38). Speed-avg: (3.4)mph. Speed-max: (5.3)mph. Burned: (1636) Calories. Running lights, new batteries.
Plan: Run (13) mi. @ a pace of (16:50) for a total time of (3:38:52)hrs.
Actual: Jog/walked (13.0)mi. @ a (17:33) avg. pace for a total time of (3:48:07.41)hrs., bracketed by a (1.0)mi. warm-up walk, and a (0.84)mi. cool-down walk.
Fuel: Pre-run: GU Roctane (Pineapple); Mid-run: Honey Stinger Chews (Orange Blossom), PowerBar Energy Gel (Strawberry-Banana); Post-run: Honey Stinger Stinger Waffle (Vanilla).
Tonights's run went alright, but my feet definitely ache after that effort. *oof* I made sure to put fresh batteries in my running lights before I left the house, and by the time I got back the lights were pretty dim. There was a waxing crescent moon out this evening for most of my run. That was nice.
I was able to jog continuously for the first (5.01) miles this evening, which was not as far as last week @ (6.03)mi. before I had to slow down and walk. After walking for a bit, I picked up the pace again for another (2.64)mi. before slowing down again. I managed to jog for another (0.65)mi. again during the last mile. This gives me a total of about (8.3) aggregate jogging miles during tonight's run. I really need to add some strength training and cycling into my weekly workouts so I can build up to more continuous jogging mileage on my long runs.
Tonight I wore my running pants again, along with my long sleeve running shirt and running ball cap. I also carried my running shell, my ninja hood, and neck gaiter to make sure I would stay warm enough once I needed to put those on. Frankly, tonight's temperature was low enough that I was feeling pretty chilly even with the running shell zipped up all the way, and the running shirt zipped up all the way, too. My shoulders seemed to feel the coolest tonight, so maybe I will need to add another piece of tech gear to my running collection in preparation for next weeks long run. I'm thinking maybe a Brooks running vest.
Realistically, though, I should have started earlier, before the sun went down, to try and maximize the warmer temps. The temperature readings I am getting now say (55) deg. F. and (60) deg. F. I don't know which is correct, but it feels closer to (55) at a guess. It felt like it was in the low (70) deg. F. around 5.00pm, or so.
Weekly Mileage: Plan: (30)mi.; Actual: (32.76)mi.
Training week (19) completed. Week (20) is all Easy Runs, all week. That will be nice.
-Lancer!!
Friday, October 28, 2011
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.
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!!
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!!
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