Tuesday Rainy Day Run

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (3.11)mi. run; (1.21)mi. cool-down walk. Pace-avg: (15:11). Speed-avg: (4.0)mph. Speed-max: (5.5)mph. Burned: (451) Calories. 

Plan: Run (3.0)mi. @ a (17:57) pace for a total time of (53:53)min.
Actual: Run (3.11)mi @ an avg. (14:12) pace for a total time of (44:06.05)min., followed by a (1.21)mi. cool-down walk.
Fuel: Pre-run: (2x) slices wheat toast with peanut butter, (1x) cup of coffee; Mid-run: (water); Post-run: GU Roctane (Pineapple), expired 10/2011.

Good daytime run today. It was raining a little bit this afternoon, and there were other runners in the park today. I'm pretty sure it was a local high school cross-country team out on a training run. I neglected so set up my training run in advance with my Garmin, so I used the Training > Workout > Quick option, and selected a distance of (5)K for a run time of (45)min., which would have been a running pace of about (14:29)min/mi. This allowed to save some time by skipping my usual warm-up mile walk, and actually felt alright; I may do this a little more often.

Splits: Mile (1): (13:21); Mile (2): (14:17); Mile (3): (14:54); Mile (0.11): (14:49).


-Lancer!!

Super Bowl Sunday Long Run

Today's plan calls for a Long Run.
DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (12.0)mi. Pace-avg: (15:39). Speed-avg: (3.8)mph. Speed-max: (5.7)mph. Burned: (1256) Calories.

Plan: Run (10.0)mi. @ an (18:02) pace for a total of (3:00:25)hrs.
Actual: Run/walk (10.0)mi. @ an avg. (15:23) pace, bracketed by a (1.0)mi. warm-up walk, and a (1.0)mi. cool-down walk.
Fuel: Pre-run: Shot Bloks (Mtn. Berry), Sport Beans (Berry); Mid-run: Sport Beans (Berry), Clif Shot Bloks (Mtn. Berry); Post-run: Dinner!

Tonight's run went well. I decided to strategize a little: Instead of trying to run as much as possible at one time I used the Galloway method and ran one (1) mile, then walked one (1) mile, repeat till complete. It worked very well for me tonight and I did not develop any pain in the ball of my left foot. That intermittent pain is one reason I made a point to run/walk my workout tonight, and how I plan to run the rest of my long runs till the half-marathon in March. By race day I hope to be able to run longer continuous stretches, between three (3) to five (5) miles, and walk for one (1) to two (2) miles in between each leg.

I am a little worried that the pain in my left foot may end up being a limiting factor in future running pursuits. I hope I can build up my feet over time where this no longer occurs, but we'll just have to see how it goes. So far, the longest continuous stretch I have been able to run during my training was seven (7) miles before the pain became to uncomfortable; that was back around November, I believe.

Other News: Voomaxer seems kinda' broken, though there is/was mention of a software update/upgrade. I tried sending an email to the contact person, and the email delivery has failed after trying for three (3) days. I need to find a way to export my data so I can use a different application for keeping track of these things.


I have been using Garmin Training Center on my desktop, but haven't tried out Training Peaks. One reason I stayed with Voomaxer for so long was the option to keep track of equipment mileage, sleep data and weight data.

-Lancer!!

Friday Easy Run

Today's plan calls for an Easy Run.
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (4.02)mi. Pace-avg: (14:56). Speed-avg: (4.0)mph. Speed-max: (5.2)mph. Burned: (435) Calories. 

Plan: Run (2.0)mi. @ an (18:02) pace for a total of (36:05)min.
Actual: Run (2.0)mi @ a (13:22) avg. pace for a total of (26:43)min., bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk.
Fuel: Pre-run: Scrambled eggs, turkey sausage, French toast, coffee; Mid-run: (water); Post-run:.

Good run today.  I started just before noon. The sun was out, the sky was clear, and there were plenty of other people in the park today. It was about (55) deg.F. outside, so I only needed my long sleeve half-zip running shirt and my Brooks running shell over that for core warmth. Time to stretch out and get showered.


-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!!

Tuesday Easy Run

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.01)mi. Pace-avg: (15:43). Speed-avg: (3.8)mph. Speed-max: (4.8)mph. Burned: (517) Calories. Headlight.

Plan: Run (3.0)mi. @ a (17:28) pace for a total of (52:26)min.
Actual: Run/walk (3.0)mi. @ an avg. (15:03) pace for a total of (45:07.49)min., bracketed by a (1.0)mi. warm-up walk, and a (1.01)mi. cool-down walk.
Fuel: Pre-run: hot tea w/ honey, Carmelita bar; Mid-run: (water); Post-run: pasta dinner.

Decent run tonight. Splits for this evening: Mile (1): (13:49); Mile (2): (15:44); Mile (3): (15:43).


-Lancer!!

Rainy Day Long Run!

Today's plan calls for a Long Run.

DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (12.01)mi. Pace-avg: (16:15). Speed-avg: (3.7)mph. Speed-max: (5.0)mph. Burned: (1255) Calories. Headlight.

 

Plan: Run (10.0)mi. @ a (17:34) pace for a total of (2:55:42)hrs.
Actual: Run/walk (10.0)mi. @ an avg. (15:55) pace for a total of (2:39:11.80)hrs., bracketed by a (1.0)mi. warm-up walk, and a (1.01)mi. cool-down walk.
Fuel: Pre-run: bologna sandwich w/ tortilla chips, glass of Gatorade (Orange); Mid-run: (water), Honey Stinger Honey w/ Cocoa+ (Chocolate); Post-run: Clif Bar (Chocolate Chip), dinner.

I finally got my Long Run in tonight. The temp. is currently at (51) deg.F., and it's not raining. During my run it did not appear to rain at all, so I missed that, though not intentionally. I did get out before sundown, so I had some daylight running for a change. Instead of trying to run as continually as possible, then walk the rest, I strategized! After my warm-up walk, I ran the first two (2) miles, then walked the next two (2) miles, ran the next two (2) miles, walked the next two (miles), then ran one (1) mile, and walked the last mile, followed by the cool-down walk home.

I kinda' caved at that last mile because I made a deliberate decision to not eat the energy snacks I brought with me. I almost made it, too. After running the last mile the hunger pangs got to me, and I cracked open one of my Honey Stinger "Honey with Cocoa & B Vitamins" (Chocolate). Since I first tried one of these earlier in the week, I fell in energy-snack love! They are so tasty. (I think I need to start buying these things by the box.)

Now that I am warmer and not outside, I better scarf down a Clif Bar before I chew off an arm. And then I better stretch out, finally. I haven't stretched out at all after any of my runs this week. Shameful.

-Lancer!!

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!!