Easy Run Tuesday

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.02)mi. Pace-avg: (15:43). Speed-avg: (3.8)mph. Speed-max: (5.8)mph. Burned: (529) Calories. Headlight. 

Plan: Run (3.0)mi. @ a (17:46) pace, for a total of (53:19)min.
Actual: Run/walk (3.0)mi. @ a (14:52) avg. pace, bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk.
Fuel: Pre-run:  Clif ShotBloks (Orange); Mid-run: (water); Post-run:Dinner!

Pretty good run, this evening. I started out pretty good and kept my pace at about (14:04) to start. As usual, my pace slowed a bit over time. Mile (1) went well. Mile (2) was good. And then I had to slow down and walk for a bit, (0.29) miles, it turns out. Then I was able to pick up the pace again and psuedo-sprint the last little bit of Mile (3). Trying to push myself that last little bit at the end felt pretty good. My lungs weren't really up for it, but my legs liked it.

The pain I was feeling in my right outer knee on Saturday during the Almond Blossom Run was gone today. I didn't really notice it this morning, and once I was out running tonight I realized that I had not felt it at all today. I hope this was the result of the compression tights, the ice packs, and taking Ibuprofen over the weekend. Although my workout yesterday at the gym may have helped, too.

Splits: Mile (1): (14:51); Mile (2): (15:00); Mile (3): (14:50).

OK, time for dinner.

-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!!

Long Run Sunday No.6

Today's Long Run was just damn long:

DC Bike Path: 1/2 Marathon Training, Long Run. Walk/Jog. Dist: (11.23)mi. Pace-avg: (16:42). Speed-avg: (3.6)mph. Speed-max: (5.4)mph. Burned: (1256) Calories.

I really should have gone out at 1700 hrs. when I initially planned to start, but I left closer to 1815 hrs. [I actually got caught up watching The Last Samurai (Tom Cruise, 2003) and then the opening of Saving Private Ryan (Tom Hanks, 1998). I had only seen The Last Samurai once before on TV a couple of years ago. It was good.] My run started out good, and it was nice and warm in the park. By the return leg of the run it was cool and breezy, and once I got closer to home it was dark, cold and windy. Rats, no wind-breaker to help with the chill.

Plan: (10)mi. @ (17:44) pace for a total time of (2:57:26) hours.

Actual: (10) mi. @ (16:38) pace for a total time of (2:46:16.14) hours. Preceded by a (1) mi. warm-up walk, and followed by a (0.23) mi. cool-down walk. I needed more cool-down mileage, but it was already cold, dark and windy, so I opted to get inside and warm-up.

Fuel: (2x) package of Clif Shot Bloks, Lemon-Lime. Sooo good. Had to top off my water-bottle on the way back in, so I think I was well-hydrated.

Weekly Mileage: Planned: (19) mi. Actual: (28.42) miles.
Today's Weight: (199.4) lbs. post-run. Pre-run it was (201.8) lbs.

-Lancer!!