4.25-Miler
I used last night's run to work out some stiffness from Sunday's long run. I ran at 157 bpm for 40:29 (about 9:30 miles). I did the loop out Davis Avenue to Dry Mill to Fairview to Old Waterford to King Street back home. The weather was cool and cloudy again.
On the way home from work, though, I drove one of the routes for the LAWS Half Marathon. It looks like a great route, through some well shaded areas on unpaved roads. It also has a bitch of a hill, which will be nice to finally work on strength and speed running a little.
Wednesday, May 28, 2003
Tuesday, May 27, 2003
10-Miler!
Well, I finally made it to the milestone 10 miles! I started out at marker 35, ran out to 40.5, then ran back to 36 and walked to 35. I finished in 1:38:30 at 156 bpm (9:51 miles). I didn't feel like an Ironman that day. For the most part, my legs felt tired and unresponsive. The weather did help, though-- it was about 60 degrees and overcast. I think I might cut back on my mileage this week to recover (my legs are still a little sore today).
Well, I finally made it to the milestone 10 miles! I started out at marker 35, ran out to 40.5, then ran back to 36 and walked to 35. I finished in 1:38:30 at 156 bpm (9:51 miles). I didn't feel like an Ironman that day. For the most part, my legs felt tired and unresponsive. The weather did help, though-- it was about 60 degrees and overcast. I think I might cut back on my mileage this week to recover (my legs are still a little sore today).
Thursday, May 22, 2003
5+Miler
Just finished a run in 48 minutes at 157bpm. I'm not sure how far I ran, but it was at least five miles. For the most part, I felt I was running a little sluggish. This was due, in part, to favor my sore achilles. Fortunately, it's only overcast today, no rain yet. Tomorrow's forecast is for rain, which wouldn't be too bad because I only have a 3-miler planned and I was thinking about doing some cross-training at the gym instead to preserve my achilles for the Sunday long run.
I watched the movie "Prefontaine" today. What an inspiration! What a tragic ending.
Just finished a run in 48 minutes at 157bpm. I'm not sure how far I ran, but it was at least five miles. For the most part, I felt I was running a little sluggish. This was due, in part, to favor my sore achilles. Fortunately, it's only overcast today, no rain yet. Tomorrow's forecast is for rain, which wouldn't be too bad because I only have a 3-miler planned and I was thinking about doing some cross-training at the gym instead to preserve my achilles for the Sunday long run.
I watched the movie "Prefontaine" today. What an inspiration! What a tragic ending.
45 Minutes
Well, it rained again yesterday, so I headed to Ida Lee. I just couldn't bring myself to stay on the treadmill and my left achille's was bothering me a little, so I went for a time workout instead. I ran for about 30 minutes on the treadmill at a bpm of mid-150s, then switched to the bike for fifteen minutes at about 155 bpm. My achilles felt a little better for it, too. Something about the treadmill always seems to make little injuries worse. I'm really hoping to keep myself healthy for the weekend, so I can bust out the 10-miler I've been waiting for.
Well, it rained again yesterday, so I headed to Ida Lee. I just couldn't bring myself to stay on the treadmill and my left achille's was bothering me a little, so I went for a time workout instead. I ran for about 30 minutes on the treadmill at a bpm of mid-150s, then switched to the bike for fifteen minutes at about 155 bpm. My achilles felt a little better for it, too. Something about the treadmill always seems to make little injuries worse. I'm really hoping to keep myself healthy for the weekend, so I can bust out the 10-miler I've been waiting for.
Tuesday, May 20, 2003
3-Miler
I woke up early this morning to get out for a jog so I can attend a nature talk on raptors with A tonight. I have a really difficult time running in the morning because my body is still asleep. Especially on short runs, by the time my body wakes up the run is over. This morning was no exception. I ran straight down King Street, not taking any detours this morning because the was little traffic and no pedestrians. It was sunny and cool (maybe 55-60 degrees), but my body just didn't want to move. I felt creaky and uncomfortable most of the time and my bpm came out at 156. Maybe it was running right out of bed, maybe it was the short distance. At any rate, I need to wake up early tomorrow morning to bust out a 5-miler. Let's see how that goes. My time for this run, though, was 27:43 (about 9:15 miles).
I woke up early this morning to get out for a jog so I can attend a nature talk on raptors with A tonight. I have a really difficult time running in the morning because my body is still asleep. Especially on short runs, by the time my body wakes up the run is over. This morning was no exception. I ran straight down King Street, not taking any detours this morning because the was little traffic and no pedestrians. It was sunny and cool (maybe 55-60 degrees), but my body just didn't want to move. I felt creaky and uncomfortable most of the time and my bpm came out at 156. Maybe it was running right out of bed, maybe it was the short distance. At any rate, I need to wake up early tomorrow morning to bust out a 5-miler. Let's see how that goes. My time for this run, though, was 27:43 (about 9:15 miles).
Monday, May 19, 2003
8-Miler
My Sunday long run took me out again on the W&OD. It was cloudy and cool (about 55 degrees). At first I definitely had trouble shaking off the Saturday night carousing, but eventually hit my stride. Before I hit my stride, though my legs felt like they were really sluggish, even though my heart rate was still much lower than usual (barely ever getting out of the 150s). Toward the end, I picked up the pace and finished in 1:14:54 at 154 bpm (9:22 miles). My last mile was about 7:30. After the run, I felt great and refreshed, not spent.
My Sunday long run took me out again on the W&OD. It was cloudy and cool (about 55 degrees). At first I definitely had trouble shaking off the Saturday night carousing, but eventually hit my stride. Before I hit my stride, though my legs felt like they were really sluggish, even though my heart rate was still much lower than usual (barely ever getting out of the 150s). Toward the end, I picked up the pace and finished in 1:14:54 at 154 bpm (9:22 miles). My last mile was about 7:30. After the run, I felt great and refreshed, not spent.
Friday, May 16, 2003
6-Miler
Due to heavy rain yesterday, I headed to the gym for a treadmill run. This spring has been incredible for rain. After drought conditions last year, this winter had record snowfalls and this spring the rain has been unyielding. This makes for green grass, cooler temperatures, and occassional bright, bright blue days. Keeping my running schedule is a challenge, but for the most part it's worked out with my runs being between storms and the air being cool (but a little thick and damp). Last night was the first time this spring I had to go to the gym. I thought very seriously about laying it up and punting a 2-miler, saving the longer run for today, but Friday's are always uncertain schedule-wise and I thought the 6-mile run would be too close to my 8-mile run scheduled for Sunday. The treadmill run went faster than usual. Normally, it's a pyschological battle on the treadmill; the main challenge is trying to keep alert, especially to ensure I don't get dismounted. I finished the run in about 55:30 (9:15 miles) at a 157 bpm. On the upside, I tried out my new running apparrel--Nike Dri-fit top and bottom. The shirt kept me dry and cool--not sure if the shorts really helped that much, though.
Due to heavy rain yesterday, I headed to the gym for a treadmill run. This spring has been incredible for rain. After drought conditions last year, this winter had record snowfalls and this spring the rain has been unyielding. This makes for green grass, cooler temperatures, and occassional bright, bright blue days. Keeping my running schedule is a challenge, but for the most part it's worked out with my runs being between storms and the air being cool (but a little thick and damp). Last night was the first time this spring I had to go to the gym. I thought very seriously about laying it up and punting a 2-miler, saving the longer run for today, but Friday's are always uncertain schedule-wise and I thought the 6-mile run would be too close to my 8-mile run scheduled for Sunday. The treadmill run went faster than usual. Normally, it's a pyschological battle on the treadmill; the main challenge is trying to keep alert, especially to ensure I don't get dismounted. I finished the run in about 55:30 (9:15 miles) at a 157 bpm. On the upside, I tried out my new running apparrel--Nike Dri-fit top and bottom. The shirt kept me dry and cool--not sure if the shorts really helped that much, though.
Thursday, May 15, 2003
3-Miler
I took a shorter run last night, through old town Leesburg. To avoid the busy intersections and pedestrian traffic on King Street, I took a left off King St. onto Loudoun Street, then made a right on Wirt, which extends all the way to the cemetery near Ida Lee. I briefly returned to King Street before turning around and heading home. All in all, I think the run was about 3.5 miles, which I finished in about 31 minutes at 164 bpm. It was a warm 70 degrees and sunny. I think I am going to stop by Galyan's on my lunch break today to buy a better running shirt and shorts.
I took a shorter run last night, through old town Leesburg. To avoid the busy intersections and pedestrian traffic on King Street, I took a left off King St. onto Loudoun Street, then made a right on Wirt, which extends all the way to the cemetery near Ida Lee. I briefly returned to King Street before turning around and heading home. All in all, I think the run was about 3.5 miles, which I finished in about 31 minutes at 164 bpm. It was a warm 70 degrees and sunny. I think I am going to stop by Galyan's on my lunch break today to buy a better running shirt and shorts.
Tuesday, May 13, 2003
5-Miler
I haven't run since last Thursday (today is Tuesday), so I was raring to go. I started out at LCHS and ran eastbound on the W&OD. It was a different run than heading out to Purcellville. It cuts through the heart of Leesburg, but only has one major intersection to contend with. My legs felt great in the end, but after a series of short, but steep hills, there was a little burn. After crossing Tuscarora Creek, I ran another half mile before turning around. It was about 60 degrees and cooling as the sun began to set. I finished in just under 45 minutes (9:00 miles) at 164 bpm.
I haven't run since last Thursday (today is Tuesday), so I was raring to go. I started out at LCHS and ran eastbound on the W&OD. It was a different run than heading out to Purcellville. It cuts through the heart of Leesburg, but only has one major intersection to contend with. My legs felt great in the end, but after a series of short, but steep hills, there was a little burn. After crossing Tuscarora Creek, I ran another half mile before turning around. It was about 60 degrees and cooling as the sun began to set. I finished in just under 45 minutes (9:00 miles) at 164 bpm.
Friday, May 09, 2003
8-Miler
I started out yesterday to run six miles, but decided along the way to extend it to eight. This is mostly because the weather forecast for the weekend isn't promising. Of course, I also have an 8am hike Saturday morning and Sunday is packed with Mother's Day activies. But I digress. The weather was similar to Wednesday--was cool and damp during the run. I went out on the W&OD, but this time filled up the Camelbak with Gatorade, which seemed to help quite a bit. The first couple miles were a bit uncomfortable, but after mile 4, my legs loosened up and I started to hit a nice stride. I ran well past the intersection of Rtes 9 and 7, a little further along my goal of one day reaching Purcellville. I finished in 1:16:36 (9:35 miles) with an average heart rate of 162.
I started out yesterday to run six miles, but decided along the way to extend it to eight. This is mostly because the weather forecast for the weekend isn't promising. Of course, I also have an 8am hike Saturday morning and Sunday is packed with Mother's Day activies. But I digress. The weather was similar to Wednesday--was cool and damp during the run. I went out on the W&OD, but this time filled up the Camelbak with Gatorade, which seemed to help quite a bit. The first couple miles were a bit uncomfortable, but after mile 4, my legs loosened up and I started to hit a nice stride. I ran well past the intersection of Rtes 9 and 7, a little further along my goal of one day reaching Purcellville. I finished in 1:16:36 (9:35 miles) with an average heart rate of 162.
Thursday, May 08, 2003
5-Miler
After two days of nursing my sore legs from the weekend, I felt great yesterday and thought I'd take on a little longer run than scheduled. I squeezed the run in between two strong, late afternoon storms. The air was cool and damp, and the sky was darkening much earlier than usual. I started off at a faster pace, worried I might be caught in a downpour, but eventually worked my way into a rhythm that freed up my mind for taking in the surroundings. I ran past a guy and his dog, this time walking. The last time I saw them, the dog was well ahead of him, running effortlessly. The poor owner looked whipped. I also saw a cat atop a fence, silhouetted against the cloudy sky. About four miles into the run, my body caught its second wind as my heart rate suddenly dropped. I picked up the pace and cruised to the end, finishing in about 46:30 (9:18 miles). I still have a long way to go, but my legs feel stronger every time out and my times are dropping gradually. I'm really trying to not push times for now, only focus on heart rate. I figure once I get my general endurance back and have kept at 25-30 miles/week for a couple months or so, I will start to introduce some speedwork into the mix to really help my times fall.
After two days of nursing my sore legs from the weekend, I felt great yesterday and thought I'd take on a little longer run than scheduled. I squeezed the run in between two strong, late afternoon storms. The air was cool and damp, and the sky was darkening much earlier than usual. I started off at a faster pace, worried I might be caught in a downpour, but eventually worked my way into a rhythm that freed up my mind for taking in the surroundings. I ran past a guy and his dog, this time walking. The last time I saw them, the dog was well ahead of him, running effortlessly. The poor owner looked whipped. I also saw a cat atop a fence, silhouetted against the cloudy sky. About four miles into the run, my body caught its second wind as my heart rate suddenly dropped. I picked up the pace and cruised to the end, finishing in about 46:30 (9:18 miles). I still have a long way to go, but my legs feel stronger every time out and my times are dropping gradually. I'm really trying to not push times for now, only focus on heart rate. I figure once I get my general endurance back and have kept at 25-30 miles/week for a couple months or so, I will start to introduce some speedwork into the mix to really help my times fall.
Tuesday, May 06, 2003
My Training Blog
I recently took up jogging again, but this time it's serious. To keep me from falling off the path, I bound myself to a race date--the Army Ten Miler on October, 5, 2003. I'm an average runner. I ran cross country my senior year in high school, then I pretty much atrophied for 7 years doing nothing. At 26 years old, I decided to start moving again lest it be too late. Right now, my goal is to build up weekly mileage without killing myself. To do this, I downloaded a training schedule from the Runner's World website. I also invested in a heart rate monitor to avoid over-running on any given run. The schedule and the heart rate monitor work well together--not much in the way of soreness, fatigue, or other general running pains.
This week is a bit of a bummer. I made it up to 7 miles on Sunday, but at a high cost. I spent most of Saturday moving friends from one apartment to another. I woke up Sunday really sore, but decided I would try the run anyway. I was pretty tired the first half of the run (which was on the W&OD Trail), but I got a second wind and felt great during the second half. I also tried out my new Camelbak hip pack to keep hydrated. Afterwards, I stretched for about 20 minutes--hitting all the muscles. Later that night, though, I was really sore. Here it is, Tuesday, and I still feel a little sore. So this week is a bit of a bust. I will try for a short distance tomorrow. My plan is to ease into the week, but still try for a long run this weekend.
On a positive note: The 7-miler was fantastic. When I took the W&OD out of Leesburg toward Purcellville, the sky was cloudy, but the air was cool (always a plus!). After a couple miles, the sun came out and reflected off the grassy fields that surround the trail. It was fantastic--blue skies, cool air, and golden fields. This is why I like living out away from Washington DC.
I recently took up jogging again, but this time it's serious. To keep me from falling off the path, I bound myself to a race date--the Army Ten Miler on October, 5, 2003. I'm an average runner. I ran cross country my senior year in high school, then I pretty much atrophied for 7 years doing nothing. At 26 years old, I decided to start moving again lest it be too late. Right now, my goal is to build up weekly mileage without killing myself. To do this, I downloaded a training schedule from the Runner's World website. I also invested in a heart rate monitor to avoid over-running on any given run. The schedule and the heart rate monitor work well together--not much in the way of soreness, fatigue, or other general running pains.
This week is a bit of a bummer. I made it up to 7 miles on Sunday, but at a high cost. I spent most of Saturday moving friends from one apartment to another. I woke up Sunday really sore, but decided I would try the run anyway. I was pretty tired the first half of the run (which was on the W&OD Trail), but I got a second wind and felt great during the second half. I also tried out my new Camelbak hip pack to keep hydrated. Afterwards, I stretched for about 20 minutes--hitting all the muscles. Later that night, though, I was really sore. Here it is, Tuesday, and I still feel a little sore. So this week is a bit of a bust. I will try for a short distance tomorrow. My plan is to ease into the week, but still try for a long run this weekend.
On a positive note: The 7-miler was fantastic. When I took the W&OD out of Leesburg toward Purcellville, the sky was cloudy, but the air was cool (always a plus!). After a couple miles, the sun came out and reflected off the grassy fields that surround the trail. It was fantastic--blue skies, cool air, and golden fields. This is why I like living out away from Washington DC.
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