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!!
Friday, November 04, 2011
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!!
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!!
Wednesday, November 02, 2011
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!!
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!!
Sunday, October 30, 2011
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!!
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!!
Friday, October 28, 2011
Friday Tempo Run No.8
Today's plan calls for an Easy Run. However, I missed my Tempo Run yesterday, so I did that one today, instead.
Plan: Run (6) mi. including (1) mi. warm-up @ an easy pace, (4)mi. @ a (15:16) pace for a total time of (1:01:07)hrs., and a (1) mi. cool-down at an easy pace.
Actual: Walked a (1)mi. warm-up @ a (16:27) avg. pace, jogged (4.0)mi. @ a (14:43) avg. pace for a total time of (58:50.44)min., and walked (1.03)mi. @ an (18:39) pace to cool-down.
Fuel: Pre-run: (2) slices of wheat toast with butter and honey; Mid-run: nothing, just water and body-fat; Post-run: Dinner! Homemade beef stew and baked acorn squash.
Again, tonight's run went very well. I got out before sundown, but sunset was imminent all the same. I jogged four (4.0) continuous miles, with decent splits and a negative split on the final mile: Mile (1): (14:43); Mile (2): (14:44); Mile (3): (14:47); Mile (4): (14:36).
Definitely getting better. Now I am looking forward to my Sunday Long Run even more. I just need to make sure I maintain a good, sustainable pace like I did last Sunday.
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (6.03)mi. Pace-avg: (15:41). Speed-avg: (3.8)mph. Speed-max: (5.1)mph. Burned: (638) Calories.
Plan: Run (6) mi. including (1) mi. warm-up @ an easy pace, (4)mi. @ a (15:16) pace for a total time of (1:01:07)hrs., and a (1) mi. cool-down at an easy pace.
Actual: Walked a (1)mi. warm-up @ a (16:27) avg. pace, jogged (4.0)mi. @ a (14:43) avg. pace for a total time of (58:50.44)min., and walked (1.03)mi. @ an (18:39) pace to cool-down.
Fuel: Pre-run: (2) slices of wheat toast with butter and honey; Mid-run: nothing, just water and body-fat; Post-run: Dinner! Homemade beef stew and baked acorn squash.
Again, tonight's run went very well. I got out before sundown, but sunset was imminent all the same. I jogged four (4.0) continuous miles, with decent splits and a negative split on the final mile: Mile (1): (14:43); Mile (2): (14:44); Mile (3): (14:47); Mile (4): (14:36).
Definitely getting better. Now I am looking forward to my Sunday Long Run even more. I just need to make sure I maintain a good, sustainable pace like I did last Sunday.
-Lancer!!
Wednesday, October 26, 2011
Wednesday Easy Night 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: 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.
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!!
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!!
Tuesday, October 25, 2011
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!!
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!!
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