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!!

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!!