Hot Diggity Easy Run in the Sun

2012-07-04

Today's plan calls for a Speedwork Run, but I still need to get in that (2)mi. Easy Run that was on the books for yesterday, and that I was a little too tired to complete in the early evening after resting up from the earlier Easy Run in the sun.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (4.02)mi. Pace-avg: (16:47). Speed-avg: (3.4)mph. Speed-max: (4.6)mph. HR-avg: (142)bpm. Burned: (431) Calories.

Plan: Run (2.0)mi. @ an (18:16) pace for a total time of (36:32)min.
Actual: Run/walk (2.0)mi. @ a (16:47) average pace for a total time of (33:33.80)min., bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk.
Fuel: Pre-run: bowl of mixed fruit w/ plain yogurt; Mid-run: water; Post-run: (1x) glass Gatorade (Orange), and a late lunch of: reheated turkey spaghetti w/ black pepper and Parmesan cheese, green salad with cherry tomatoes, black pepper and red-wine vinegar dressing.

Splits: 16:27, 17:16

Starting Temperature: ~(86)deg.F.

Ending Temperature: Oh! My! God! [This is a guesstimate, but as of 1742 hrs. I'm reading (95)F outside.]

Today's mantra: Run to the shade! Run to the shade!

Today I slept in because I stayed up late vegging in front of the telly. It must have been because I was still dehydrated from the Tuesday run, but I was sure I was drinking water all day afterwards. I have noticed in the past that being poorly hydrated can prevent me from feeling sleepy. Then again, I should have just turned off the lights and the TV and gone to sleep.

Anyway, after dilly-dallying a bit (i.e. folding and putting away t-shirts and other clean clothes that I don't necessarily wear unless I'm working and, therefore, left draped over a chair for the last six months because most of my daily clothing is either tech fabric gym/running gear, or a pair of lounge-around-my-room-boxers) I braved the heat of the afternoon to finally get in that two miles I should have done Tuesday evening after it had cooled off considerably.

This time I kept my running kit to a minimum: short running shorts (not the track shorts), my white 2012 Bay to Breakers tech Tee with the ugly pink gorilla (at least it is very light-weight and breezy), running belt, and REI sun-cap (in Wombat) [it's not really a running hat, but it worked just fine].

Today's run included deliberate efforts to alternate running and walking every (0.25)mi. And since it felt so hot out today, i.e. essentially no breeze at all, I ended up having to hydrate every at every interval, too; so glad I did.

Now I gotta' work on cleaning up my desk, stretch out some more, and using my foam-roller so I can try and do another run, or maybe bike, this evening; and also so I'll be much less sore when I go to the gym tomorrow.

Other News: Damn! it's hot out.

-Lancer!!

(Not so) Easy Run in the Sun

2012-07-03
Today's plan, Okay, yesterday's training plan, called for a three (3) mile Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.52)mi. Pace-avg: (18:21). Speed-avg: (3.3)mph. Speed-max: (5.8)mph. HR-avg: (149)bpm. Burned: (592) Calories.

Plan: Run (3.0)mi. @ an (18:16) pace for a total time of (54:48)min.

Actual: Run/walk (3.0)mi. @ an avg. (18:21), bracketed by a (1.0)mi. warm-up jog, and a (1.53)mi. cool-down walk.

Fuel: Pre-run: 2x packets oatmeal (Maple & Brown Sugar), 1x cup coffee; Mid-run: noting (water); Post-run: 1x glass Gatorade (Orange), late lunch.

Starting temp: (80) deg.F.

Current temp: (86) deg.F.

Splits: (15:25), (18:54), (21:24)

I haven't gone running in a while, and had intended to go running early this morning, but after waking up at 0700 hrs., I felt like I needed a bit more rest: I spent Monday doing a CrossFit workout at the gym with my trainer in the morning, then went back in the evening for an energetic self-defense training session for an hour (different trainer); I was mighty pooped by the end of the day.

Bright sunny day in the park.

I hit the road at about 1330 hrs. and started with a jog to warm-up. Since I was wearing my compression gear, partly to act as a sunscreen, I was pretty warm already. I also left my running belt and water bottle at home to minimize the amount of stuff I was carrying; kind of a mistake all-around. I definitely should have skipped the compression gear and just slathered on sunscreen for better all around comfort. There were still plenty of people in the park: on foot, on bikes, and playing Frisbee golf. I never really knew Frisbee golf was so popular, but ever since I started running last year, I have seen plenty of people in the park playing it.

The further I got into the park the warmer I got. I ended up alternating walking and running quite often, and irregularly. I made sure to use the drinking fountains at every opportunity, and that saved me. On the return leg, since I was so warm and fearing sun-burn on my ears and neck, I lifted my running t-shirt up onto my head and let it drape down my neck and back, and secured it in place with my running hat.

Improvised sun-screen for my neck and ears.

At least I survived today's run in the park, and will be working more regular running sessions back into my training.

Other News: Self-defense class is still totally awesome!
-Lancer!!

Wednesday Easy Run in the Rain

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (3.11)mi. Time: (43:48.15)min. Pace-avg: (14:06). Speed-avg: (4.3)mph. Speed-max: (5.3)mph. Burned: (318) Calories. 

Plan: Run (3.0)mi. @ a (17:35) pace for a total of (52.46)min.
Actual: Run (3.11)mi. @ a (14:06) pace for a total of (43:48.15)min., followed by a (1.25)mi. cool-down walk.
Fuel: Pre-run: 1x cup coffee, 2x Raisin Bran muffins; Mid-run: (nothing); Post-run: water, Gatorade, Dinner: turkey burger, steak fries, green salad.

Very good run in the rain and the park today! At least I have a preview of what the weather and temps will be like if it does indeed run this Sunday. I even took my camera along on the run to try out using it with a lanyard and my vest pocket; it worked very well.

Passing the pump house.

Deeper into the park.

Another rainy day runner up ahead.

I can smell Panda Express from here.

Under the overpass.

Looking a little winded.

Splits:

Mile (1): (13:54)
Mile (2): (14:15))
Mile (3): (14:10)
Mile (0.11): (13:49) 

Other News: Last night I volunteered with other Shadow Chasers to help stuff the race day goody bags. I had no idea so much was involved in putting those things together. I read there were at least (70) volunteers there during the course of the event. I can believe it: There was a shoulder-to-shoulder ring of volunteers all around the tables collating the paperwork and passing it down the line to go into the bags. That took a pretty long time, and I didn't show up till after 6:00PM. I was glad to see there was still pizza left at the end of the night. I wasn't aware food and drinks were being provided, but it's definitely something to look forward to at future volunteer events.


-Lancer!!

Tuesday Bright Cold Night Run

Today's plan calls for an Easy Run.
Surface Streets: 1/2 Marathon Training, Easy Run. Dist: (2.24)mi. Pace-avg: (13:36). Speed-avg: (4.4)mph. Speed-max: (5.6)mph. Burned: (272) Calories. Headlight. 

Plan: Run (3.0)mi. @ a (17:41) pace for a total time of (53:03)min.
Actual: Run/walk (2.24)mi. @ an avg. (13:36) pace for a total time of (30:25.23)min.
Fuel: Pre-run: Dinner: noodles and veggie meatballs, coffee; Mid-run: (nada); Post-run: glass of Gatorage.

I dilly-dallied today, but I got my run in all the same. It was cold and clear out tonight, with a mild breeze, and a bright moon in the sky. I ran on the neighborhood streets for a change, and without my iPod. My only music for this evening's run was my breathing, the swish of my running jacket, and the sound of my shoes on the road (and the occasional car driving past on the street).

Splits: Mile (1): (12:30); Mile (2): (13:57); Mile (0.24): (16:47).

Other News: I received my 2XU compression shirt today, and immediately unpacked it and put it on; it felt good. Like the tights, the fabric makes ones skin feel cool, especially when walking around through the house with the air moving over it. The compression seemed to help ease some of the ache in my arms, shoulders and upper back, and when I get some more resistance training in tomorrow, I expect it will help much more during my post-workout relaxation. I look forward to getting the correct size tights, hopefully tomorrow. *fingers-crossed*

-Lancer!!

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!!

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!!

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!!

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!!

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!!

On the Run Again...

(Sung to the tune of "On the Road Again" by somebody who's name I forget... Oh, right! Willie Neslon.)

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.18)mi. Pace-avg: (14:41)min./mi. Speed-avg: (4.1)mph. Speed-max: (5.6)mph. Burned: (620) Calories. Headlight.

Plan: Run (3.0)mi. @ a (17:47) pace for a total of (52:42)min.
Actual: Run/walk (3.0)mi. @ an avg. (13:26) pace for a total of (40:18.9)min., bracketed by a (1.0)mi. warm-up walk, and a (1.18)mi. cool-down walk.
Fuel: Pre-run: Fig Newtons, hot Lipton tea w/ Honey; Mid-run: (water); Post-run: something out of the fridge.

So I got out and ran tonight. Shockingly enough, it has been (12) days since I last went out running. I am flabbergasted. But frankly, I shouldn't be. I was mainly taking a break since my Aikido training injury (where my ribs landed on my elbow and caused some serious muscle ache that felt much-much worse). I wasn't sure how running was going to impact that injury, but it's been feeling much better since it first occurred. The X-rays show no broken bones in my ribs, so I guess I just need to workout around the injury spot and try not to aggravate it.

Outside Temp: Start: (38) deg.F.;  End:  (35) deg.F.


Other News: It is damn cold outside! OK, not really just yet, but it will be much later into the night.


-Lancer!!

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!!

New Year's Eve Easy Run

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (6.02)mi. Pace-avg: (14:55). Speed-avg: (4.0)mph. Speed-max: (5.6)mph. Burned: (662) Calories. Headlight.


Plan: Run (3.0)mi. @ a (17:45) pace for a total of (53:17)min.
Actual: Run/walk (4.0)mi. @ an avg. (14:07) pace, bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down walk.
Fuel: Pre-run: Honey Stinger Waffle (Honey); Mid-run: GU Roctane (Pineapple); Post-run: dinner.

Good run tonight. It was nice very cool out tonight at (50) deg. F. when I started. The outside temp now is down (41) deg. F. I had a good run/walk/run out in the park with my headlight lighting the way, but once I passed the bridge the fog was think enough I had to take off my yellow glasses so I could see better. The headlight was almost like high-beams in the fog. People were already setting off fireworks, and maybe even firearms, in the surrounding neighborhood. And on the return leg of my run I definitely caught the heavy odor or reefer in the park.


Time to get cleaned up and see if I can find a New Year's Eve party I can crash.

Splits: Mile (1): (13:05); Mile (2): (14:24); Mile (3): (14:49); Mile (4): (14:16).


Other News: In search of a New Year's Eve party...



-Lancer!!

Saturday Easy Run

Today's plan calls for a Rest/XT Day, but I feel like going for an overdue Easy Run, instead.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.69)mi. Pace-avg: (16:06). Speed-avg: (3.7)mph. Speed-max: (4.7)mph. Burned: (592) Calories. Running lights.


Plan: Run (2.0)mi. @ a (17:57) pace, for a total of (35:54)min. Actual: Run (2.0)mi. @ a (14:17) avg. pace for a total of (28:33)min., bracketed by a (1.0)mi. warm-up walk, and a (2.69)mi. cool-down walk.
Fuel: Pre-run: peanut butter on wheat toast, coffee w/ sugar; Mid-run: water; Post-run: dinner.

Tonight's run was very nice. I was able to maintain a good pace and jogged two (2) continuous miles this evening, which was much better than my efforts earlier in the week. I'm not sure if the pre-run caffeine infusion, or maybe the warm-up squats, did the most to help me on tonight's run. Again, I wish I had taken my camera: Watching the mist form at ground level during the return leg of my run was rather beautiful.

Split paces: Mile (1): (14:04); Mile (2): 14:38).

Now I'm  a little torn between jumping in the shower to warm up, or change into gym clothes and go workout for a bit, now that my muscles are all warmed up already...


-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!!

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!!

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!!

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!!

Wednesday Easy Night Run

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (6.05)mi. Pace-avg: (15:28). Speed-avg: (3.9)mph. Speed-max: (5.4)mph. Burned: (638)Calories. Running lights.

Plan: Run (4)mi. @ a (16:50) pace for a total time of (1:07:20)hrs.
Actual: Jog (4.00)mi. @ a (14:31) avg. pace for a total of (58:04.69)min., bracketed by a (1)mi. warm-up walk, and a (1.05)mi. cool-down walk.
Fuel: Pre-run: glass of Gatorade (Fruit Punch); Mid-run: nothing; Post-run: glass of Gatorade (Fruit Punch), a banana, and dinner.

Tonight's run went extremely well! Although I did forget to wear my Heart Rate monitor strap, I was able to maintain a sub (15:00) pace for my entire (4.0)mi. run! Even better: I achieved negative splits for the first time ever: Mile (1): (14:40); Mile (2): (14:32); Mile (3): (14:25); Mile (4): (14:27). I wasn't even trying for negative splits, but there they are all the same.

Cool weather runner

I made sure to check the temps outside before I left on my run, and I am glad I did. It was (51) deg. F. when I left the house, and it's supposed to get down to (42) deg. F. tonight. Since it was so cool out I decided to wear my Nike Running pants, my new Nike Element long sleeve running shirt, my new Brooks LSD Lite Jacket II running shell (yellow/black), my UnderArmor balaclava (i.e. ninja hood) and my Adidas running cap. Oh, and my yellow shooting glasses to keep the cold air out of my eyes. This collection of running wear kept me feeling just right on my run.

-Lancer!!

Another Tuesday Easy Run

Today's plan calls for an Easy Run.

Plan: Run (4) mi. @ a (16:50) pace for a total time of (1:07:20)hrs.
Actual: Jogged (4.0) mi. @ a (15:24) avg. pace for a total of (1:01:36.05)hrs., bracketed by a (1.0)mi. warm-up walk, and a (0.84)mi. cool-down walk.
Fuel: Pre-run: Pizza and salad; Mid-run: water; Post-run: dinner. 

Tonight's run went very well. I jogged a continuous (4.0) mi. this evening and it felt good. My split times tonight were: Mile (1): (15:10); Mile (2): (15:21); Mile (3): (15:34); Mile (4): (15:30). Overall, a very good run.

Other News: Registration is now open for the Modesto Marathon 2012, so I think I need to register. Still debating whether I should try for the half-marathon, or the full marathon.

-Lancer!!