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!!

Monday Long Run

Sunday's plan calls for a Long Run, but I am running it today, instead.

DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (10.00)mi. Pace-avg: (16:32). Speed-avg: (3.6)mph. Speed-max: (5.3)mph. Burned: (1061) Calories.

Plan: Run (8.0)mi. @ an (18:02) pace, for a total time of (2:24:22)hrs.
Actual:  , bracketed by a (1.0)mi. warm-up walk, and a (1.x)mi. cool-down walk.
Fuel: Pre-run: Tea with honey, toast with peanut butter; Mid-run: PowerBar Energy Gel (Banana-Strawberry), Clif Shot Blocks (Lemon-Lime); Post-run: Gatorade (Fruit Punch), then dinner.



Despite my slack-tastic nature I pulled myself out of the doldrums, got over the prospect of running in the cold, cold air outside, and went out for an afternoon run. It is clear I have lost some of my running gains and was unable to run continuously for even one (1) full mile, but I expect to make that up in short order. There were several other runners in the park this afternoon, and most of them were dressed less warmly than I. All the same, I was very happy that I had layered up as if I was going out running after sundown. I think I will have to go back to Fleet Feet and investigate the Goretex running gear I saw there last time.

Once again that nagging ache in my left foot, at the ball of my foot, sprang back to life during my return lap. I made sure to pull up my ankle socks, and adjust the tongue of my left shoe, but to no avail. I experimented a little bit with different strides/forms and found that really picking up my feet and stepping forward actually made a serious difference, and the pain subsided while I maintained that motion. Trying to maintain that form, however, was much more aerobically challenging than my usual style of gliding forward as much as possible; and my quads and hams felt the difference, too.

Onward and upward! B-)

Other News: I am registered for the 2012 Zazzle Bay to Breakers, so I am very excited about that.

-Lancer!!

Wednesday Gym Day

2011-10-05, Wednesday

Finally went back to the gym after an absence of almost two (2) months.

MCR: (5)min. warm-up on stationary bike, then (39)min. in the Fit in (30) Room. Cool-down stretching for (16)min.

Had a pretty good workout, even though a nearly (3) week period of couch-potato-ism left me huffing and puffing. *bleh* I am disappointed that the Heart Rate data did not show up in Garmin TC, even though the data was visible on my watch during my workout.


Pre-workout fuel: (2) slices of wheat toast with creamy peanut-butter; (1) cup of Lipton tea with honey; (1) pear.

Now I feel energized enough to go out running, even if it is wet and cold out now. But I need to hold off on this for a bit. Maybe in an hour.


-Lancer!!