Thursday Night Tempo Run

Today's plan calls for a Tempo Run.

DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (5.54)mi. Pace-avg: (15:35). Speed-avg: (3.9)mph. Speed-max: (5.4)mph. Burned: (571) Calories. Running lights. 

Plan: Run (5.0)mi., including (3.0)mi. @ a pace of (16:03) for total time of (48:10)min., bracketed by a (1.0) mi. warm-up and (1.0)mi. cool-down at an easy pace.
Actual: Run (5.54) @ an avg (15:35) pace, including (3.0)mi. @ an avg. (14:27) pace for a total of (43:22.26)min., bracketed by a (1.0)mi. warm-up walk, and a (1.54)mi. cool-down walk.
Fuel: Pre-run: (2) slices of wheat toast with peanut butter, (1) cup of coffee w/ sugar and non-dairy creamer; Mid-run: (water); Post-run: some kind of dinner.

Tonight's run was nice. It was still chilly out (about [52 deg. F.], especially since I left after sundown, but I tried something a little different: I wore my long sleeve Nike running shirt, then my old Metromedia Fiber Networks fleece over that, then my Brooks LSD Lite Jacket II. I was a little concerned it might be too hot, or too cool, with the fleece, but it seemed to be just about right. I also used my new running beanie: the Mizuno Breath Thermo Head Pip. This new beanie worked as advertised: The fabric heats up as you sweat, the perspiration generating an exothermic reaction from the fabric. I was pleasantly surprised when one of the Fleet Feet staff illustrated how this worked with a little demo kit at the store last night; it was pretty cool. Looking at the Mizuno USA website I am now tempted to try their Breath Thermo Plus socks, as well.

I am still researching winter running jackets, and hope to find something suitable soon.

Split paces: Mile (1): (13:49); Mile (2): (14:56); Mile (3): (14:45).


-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!!

Thursday Speedwork Day

Today's plan calls for a Speedwork Run.

DC Bike Path: 1/2 Marathon Training, Speedwork. Dist: (4.99)mi. Pace-avg: (15:16). Speed-avg: (3.9)mph. Speed-max: (5.8)mph. Burned: (577) Calories. Running lights.

Plan: Run a total of (4.0)mi. with (2x) repeats of (1600) meters @ a (15:19) pace, and (800) meter recovery jogs between each repeat.
Actual:  Run (2x) (1600)meter intervals @ a (12:42) and a (13:53) pace, with (800)meter recovery jogs between, and bracketed by a (1.0)mi. warm-up walk, and a (1.0)mi. cool-down walk.
Fuel: Pre-run: GU Chomps (Orange); Mid-run: water; Post-run:.

Temps tonight started out at between (39) and (41) deg. F. before I left the house for my evening run. It is now down to (37) deg. F.
Other News: I rode my bike these evening for the first time in many-many months. I had to drop off some mail at the Post Office and decided I should ride my long neglected bicycle:

Surface Streets: Cycled to the Post Office and back. Had to stretch my legs. Round trip: (8.11)mi. according to cycle computer. Speed-avg: (8.6)mph. Burned: (289) Calories from the Post Office back home. [Forgot to turn on the timer on my Garmin when I left the house.] Cycling shoes.

This bike ride helped me warm up my legs before I went out for my evening run; my first run in over (2) weeks. Yikes.
-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!!

Sunday Long Run No.12

Today's plan calls for a Long Run.

DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (14.84)mi. Pace-avg: (17:38). Speed-avg: (3.4)mph. Speed-max: (5.3)mph. Burned: (1636) Calories. Running lights, new batteries.

Plan: Run (13) mi. @ a pace of (16:50) for a total time of (3:38:52)hrs.
Actual:  Jog/walked (13.0)mi. @ a (17:33) avg. pace for a total time of (3:48:07.41)hrs., bracketed by a (1.0)mi. warm-up walk, and a (0.84)mi. cool-down walk.
Fuel: Pre-run: GU Roctane (Pineapple); Mid-run: Honey Stinger Chews (Orange Blossom), PowerBar Energy Gel (Strawberry-Banana); Post-run: Honey Stinger Stinger Waffle (Vanilla).

Tonights's run went alright, but my feet definitely ache after that effort. *oof* I made sure to put fresh batteries in my running lights before I left the house, and by the time I got back the lights were pretty dim. There was a waxing crescent moon out this evening for most of my run. That was nice.

I was able to jog continuously for the first (5.01) miles this evening, which was not as far as last week @ (6.03)mi. before I had to slow down and walk. After walking for a bit, I picked up the pace again for another (2.64)mi. before slowing down again. I managed to jog for another (0.65)mi. again during the last mile. This gives me a total of about (8.3) aggregate jogging miles during tonight's run. I really need to add some strength training and cycling into my weekly workouts so I can build up to more continuous jogging mileage on my long runs.

Tonight I wore my running pants again, along with my long sleeve running shirt and running ball cap. I also carried my running shell, my ninja hood, and neck gaiter to make sure I would stay warm enough once I needed to put those on. Frankly, tonight's temperature was low enough that I was feeling pretty chilly even with the running shell zipped up all the way, and the running shirt zipped up all the way, too. My shoulders seemed to feel the coolest tonight, so maybe I will need to add another piece of tech gear to my running collection in preparation for next weeks long run. I'm thinking maybe a Brooks running vest.

Realistically, though, I should have started earlier, before the sun went down, to try and maximize the warmer temps. The temperature readings I am getting now say (55) deg. F. and (60) deg. F. I don't know which is correct, but it feels closer to (55) at a guess. It felt like it was in the low (70) deg. F. around 5.00pm, or so.

Weekly Mileage: Plan: (30)mi.; Actual: (32.76)mi.

Training week (19) completed. Week (20) is all Easy Runs, all week. That will be nice.

-Lancer!!

Another Easy Run Tuesday

Back to a better start this week: I went out for my Tuesday Easy Run, after sundown.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (7.72)mi. Pace-avg: (16:47). Speed-avg: (3.5)mph. Speed-max: (5.0)mph. Burned: (839) Calories. Running lights.

Plan: Run (5) mi. @ a (17:17) pace, for a total time of (1:26:25) hrs.
Actual: Jog/Walk (5)mi. @ (16:05) avg. pace, for a total time of (1:20:26.21) hrs. Bracketed by a (1) mi. warm-up walk, and a (1.72)mi. cool-down walk.
Fuel: Pre-run: Late lunch at Panda Express; Mid-run: PowerBar Energy Gel (Strawberry-Banana); Post-run: Home-made Belgian waffle with butter and Strawberry-Apricot jam.

Tonight's run was good. I went out after dark and only encountered a couple of folks on the trail tonight. Tonight's moon is waxing gibbous and there was plenty of light out for my run, even without my running lights. I was surprised that it was still in the low (90s) when I left the house about (2000) hrs. Looking at weather.com now, I see it is still (80) deg. F. outside. So, the warm summer nights are here.

Other News: Went to the dentist today for a check-up and cleaning. Had a good time talking to my hygienist, who also enjoys running, but with two (2) young children at home, does not get enough time to go out and run, even with the stroller. I wrote down a couple of running blogs for her to checkout, including mine. Maybe she'll even get time to check them out.

-Lancer!!

Long Run No.9

2011-09-04, Sunday

After blowing off the rest of my scheduled runs this week, it is now time to execute my Long Run, anyway.

DC Bike Path/Surface streets: 1/2 Marathon Training, Long Run. Dist: (13.09)mi. Pace-avg: (17:09). Speed-avg: (3.5)mph. Speed-max: (5.9)mph. Burned: (1440) Calories. Running lights.

Plan: Run (11) mi. @ a (17:22) pace, for a total time of (3:11:07) hrs.
Actual: Jog/Walk (11) mi. @ a (16:58) avg. pace for a total time of (3:06:34.89)hrs.
Fuel: Pre-run: GU Roctane (Vanilla-Orange); Mid-run: Sport Beans (Berry); Post-run: PowerBar Energy Blasts (Strawberry-Banana).

I have been a little down in the dumps all week, possibly because I have not been running, or exercising at all, this week. Clearly, this has been a mistake. Tonight, while getting prepped and dressed for my run I was actually getting pretty excited about it. Perhaps I should just make sure I dress for my run, even when I don't feel like it, to make sure I stay motivated to get out and do it.

Tonight's run went quite well: There was no one else on the trail in the park tonight, so that was quite nice. The batteries in my running lights need to be changed already (too many night runs). I did turn off the lights during long sections of the path tonight, and there was still enough light to see the trail, even with no moon out. I was thinking of running on surface streets around the perimeter of the park (all the way out and back), but decided that with the Labor Day weekend there will definitely be too many inebriated knuckleheads out on the roads behind the wheel, and running in the park poses no danger of being run-down by said knuckleheads (at least, so far). Besides, running on the streets means breathing far too much exhaust from passing cars, and that would just suck; so fie on that.

I read this article earlier in the week on active.com, which mentioned "sugar belly" from consuming too much sugar in ones hydration and fuelingand was glad I was not overdoing the sugar in my "training diet": for hydration on my runs I stick to straight filtered water, although my fuel definitely has sugar in it.

Weekly Mileage: Planned: (23) mi. Actual: (13.09)mi.
Shortfall: (9.91) mi.

Post-run Weight: (197.8) lbs.

-Lancer!!

Long Run Sunday No.8

Time for yet another Long Run.

DC Bike Path/Surface streets: 1/2 Marathon Training, Long Run. Dist: (13.17)mi. Pace-avg: (16:42). Speed-avg: (3.6)mph. Speed-max: (5.3)mph. Burned: (1428) Calories. Running Lights.

Plan: Run (11) mi. @ a (17:27) pace, for a total time of (3:12:07) hrs.
Actual: Jog/Walk ((11) mi. @ a (16:29) avg. pace, for a total time of (3:01:18.54) hrs. Bracketed by a (1) mi. warm-up walk and a (1.17) mi. cool-down walk.
Fuel: Pre-run: PowerBar Fruit Smoothie Energy bar (berry Blast) [2-hrs. pre-run], GU Roctane (Mandarin Orange); Mid-run: Sport Beans (Orange), GU Chomps (Strawberry); Post-run: Whatever is quick.

Tonight's run went pretty well. I slept very late into the afternoon so I did not get out the door till after sundown. I noticed one of my running lights, the one that got dropped earlier in the week, was dimmer than the other one. I think the LEDs might have been jostled loose when the unit was dropped, but it's hard to tell for sure. Anyway, the lights still work well, though I have noticed a good deal of dimming since my last run. I was hoping to get more life out of the batteries, but that may not be the case after all. We'll just see.

There were surprisingly few people out on the bike path tonight. Usually, I run across at least five, or more, groups during the course of my Sunday long runs. I think I only came across three this evening. The first group I encountered was on my outbound leg, and they were not carrying lights at all. The second was a cyclist with a bike light, and the third was a BMXer with no lights at all, and I startled him out near the orchard on my return leg because I had turned off my lights to exercise my night-vision. Frankly, we startled each other. I checked my heart-rate data in TC, but I don't see any unusual heart-rate spikes due to that last encounter.

My best jogging effort this evening was (3.44) mi. continuously. The splits for that are: Mile (1): (14:14); Mile (2): (14:31); Mile (3): (16:51).

Weekly Mileage: Planned: (22) mi. Actual: (30.72) mi.

Well, now I am pretty tired and very hungry. Better stretch out and eat, post-haste!

-Lancer!!