Saturday, February 28, 2009

13.1 Miles - 1:45.36

Today I ran my 3rd Half Marathon. It was my first attempt at Cowtown in Ft Worth. Temps were in the 30's with wind chills in the low 20's. All in all the race was nice, they still have a lot to learn as far as practicality when it comes to 5,000 runners. Bag check in was terrible as well as the starting line. They took our bags and threw them in a pile...you can't do that for thousands of bags. You'll never find them when the race is over. (just in case anyone wants to work a bag drop, don't follow their suite) I liked the course. There were a lot of supporters out there cheering us on and I felt the police did a great job keeping us motivated and keeping the traffic at ease. There were a lot of big hills which kind of sucked when the wind was blowing 30 mph in your face. As far as my run, well I knocked almost 10 minutes off my PR for the half marathon. My average heart rate was 162 which means I conserved too much. I had a great last mile finishing at a 4:30 min mile sprint, 13.5 mph.

Today's post goes to my wonderful wife who finished her first Half Marathon at a whopping 2 hours and 4 minutes. I'm super proud of you honey. We'll have to compare seconds cause my first half marathon was 2 hours and 4 minutes as well.

Cheers!

My Cowtown Run - Garmin Connect


Friday, February 27, 2009

2.67 Miles - 21:43

I've been sick all week long and tomorrow's the half. After trying every type of remedy, varying from a shot in the butt to a bottle of crown, I still cannot get my nose and eyes to quit running. So this morning, waking from a terrible night of sleep, I went a put a couple a miles in. This is just to get my lungs and body moving and ready for Cowtown. Over all I felt really good and relaxed averaging a sub 8 min mile pace. I'll be fine tomorrow....I hope.

Sunday, February 22, 2009

3:70 Miles - 30:34

Kelley wanted to run 30 minutes this morning so we set off toward the community lake here in Providence. The concrete sidewalk around the lake is exactly 1 mile. We ran to the lake and around once for a warmup then I timed a full one mile hard run. I ended up finishing it in 6:31. I probably would have done a little better if not for the earbuds falling out every tenth stride. Anyway, we jogged it home making our 30 minutes. I averaged an 8:15 pace for the whole thing. Will take it easy for the rest of the week until the half marathon.

Saturday, February 21, 2009

8 Miles - 1:09:48

After a night of nachos, sushi, beer, wine and 6 hours of sleep Kelley and I set out for an 8 mile run together. Wind gusts were heavy at 40mph and it was about 40F outside. The first 4 miles were headed north into the wind which was extremely painful. My heart rate pushed 170 the first couple of miles just fighting the wind which caused our pace to be much slower than normal. However, on the way back we were cruising. I couldn't run fast enough to get my heart rate to 170. I was pushing a sub 7 mile pace the last couple miles. It felt good.

Here's a link to today run.

Thursday, February 19, 2009

Nashville

Well today I officially signed up for the Nashville Country Music Half Marathon on April 25th. This will be my first out of state run and I'm really looking forward to it. That gives me a half marathon in February, March and now April with a projected full marathon in October in Detroit. I'll need just one more half to finish my goal of 4. I'm thinking of doing the DRC Half in November and possibly perform the full Rock and Rock White Rock Marathon in December. I enjoyed doing the half last December. Now if I could only get sponsorship to pay for these runs....

Wednesday, February 18, 2009

4.22 Miles - 35:11

Well I got my Garmin Forerunner 405 today and was able to get a few miles in with it. I started out today's run slow and half way through just didn't feel all that great. It was my hips, hamstrings and calf's and they felt extremely tight. My breathing was irregular and I just didn't have anything to give. I was able to pick it up on the way back to the house but nothing really worth writing about. Today's average pace was 8:20. I'm taking the next couple days off, be back for a long run on Saturday.

Today's Run

Tuesday, February 17, 2009

2.90 Miles - 21:33

Today was meant to be an easy 8:30 min/mile pace. Figured since it's day 1 of my two week taper I'd relax a little bit. Ran into a neighbor before the run, Jeff, and we talked a little bit bout my running and possibly getting together for a trail run. My single most memorable event that got me into running was last year when Kelley and I were walking by his house, we were going to walk around the lake and back, and Jeff commented perhaps we should run and not walk. Now of course there's that 5k in 2007 where I finished second to last and the size 38 pants that I was up to but that one sunny day was the day that broke me. So if you're reading this Jeff...thank you.

So I started out running my 8:30 min mile pace. I was running through the streets of Providence in my new shoes and it just felt really good to run. My legs felt a little heavy perhaps due to the long run this past Saturday. As I started to stride out, standing tall, I looked down and the Garmin had me at 7:30 pace. I went with that pace for a bit and before you know it I was hitting 6:30. I backed it off and finished the last mile or so fairly strong. Average pace today was 7:26.

That gives me 10 for the week. I expect tomorrow or Thursday a moderate 4 mile run and then Saturday 7-8 easy miles. Next week is pretty much sitting around waiting for Cowtown.

Sunday, February 15, 2009

7.15 Miles - 1:02:21

Kelley and I got in our weekend run today. After the 15 from yesterday I wasn't certain how'd I feel and how long we'd run. It was a perfect morning outside, the sun was warm and the temps were cool at 45 degrees. I started out feeling really good then toward 3 miles my quads and hips were starting to burn a little. Our pace was solid at 9 min miles and my new shoes felt comfortable. At around mile 5 Kelley had to stop and re-tie her laces which gave me a minute to stretch. That's all I needed because the rest of the run we did together around 8:30 pace and I finished off the last 1/2 mile around a 7 flat pace. Kelley had a wonderful finish herself and the biggest smile I'd seen in a long time as she felt no pain.

Today's run goes to the wonderful staff at Run On in Richardson. Thanks for soothing our aches and pains with some new shoes.

15 Miles - 2:10:34

Well I wasn't able to write yesterday after the run. As soon as I got home I showered and we hit the road to my Aunt Marcia's wedding. Anyway, 15 miles in 2:10. The average pace was 8:42 and average heart rate was 153. I read before hand my heart rate should be between 122 and 140 for long runs. There's just no way I can run that slow, especially when it's 24 degrees outside. Believe it or not I saw plenty of runners on the trail yesterday. I wasn't the only crazy person that morning.

Thursday, February 12, 2009

5.6 Miles - 42:42

Well I set out to run the same route as yesterday, only faster. One thing I love about my Garmin is the ability to program a distance & pace to race against. There's two little guys on the garmin, one is me and the second is the programmed distance/pace guy. As I run my little dude will either be in front or behind the computer trainer, along with a number showing the distance ahead or behind. Well today I smoked his ass. I programmed 7:50 mile pace for 5.6 miles, which was 4 seconds per mile faster than yesterday. Tonight I finished at an average pace of 7:37 and an average heart rate of 175bpm. Right on track and about 1.5 minutes faster than yesterday. I'll be taking tomorrow off so I can get in a 12 miler...or longer Saturday morning. My aunts wedding is Sat at 11am so I have to get out there early. See ya then.

Wednesday, February 11, 2009

5.6 Miles - 44:17

Well after several days off due to weather and errands I've been doing around town I was finally able to get out and run. I'm new to the active.com forums and there was a post in regards to training and running to a heart rate monitor. You can find it here. After talking with some forum regulars, HardCoreTrainer and Lenzlaw, turns out I wasn't using my heart rate monitor correctly. So today after reprogramming my correct max heart rate into my Garmin I set out for a 5 mile tempo run. Now according to RW my temp run should be 87-92% of your max heart rate. You can read that article here. For me that's around 175bpm as my max is 188. So I set out a bit slow at first to warm everything up and slowly picked it up around mile 2. I looked at my garmin and it still had me at 150bpm and I was running 8:45 mile pace. So I picked up the pace a bit. My brain kept telling me to slow down..your getting tired. I looked down at my watch and I was running 7:55 pace and my heart rate was sitting at 160. Again I picked it up and finally got my heart rate around 170 but I was running 7:30 mile pace. I figured I'd do that for a minute and I'd find my heart rate too high....well it stayed around 170-175. I finished off my run with a hard finish, pushing 5:30 mile pace and reaching 190bpm. I started the timer for 1 minute at the end of my workout and my heart rate dropped to 140. That's 50bpm drop after 1 minute. Not too bad.

Well a big thanks to HardCoreTrainer and Lenzlaw for help getting me on the right track. This sets a whole new training program for me.

Friday, February 6, 2009

5 Miles - 42:04

Well it was way too windy to run outside this evening so I hit the treadmill in the community gym. It's official, I hate the treadmill. There really isn't anything else that tops the treadmill in the boring category. I had to set the incline up a few notches just to do something different. Can you tell I'm a little stir crazy? I'm looking forward to more sun and warmer weather after work.

Well I've got plans this weekend with my buddy Wade so I won't be back out for a jog till at least Monday...which is supposed to be a gym day. Go figure. That's why is was so important to finish the 5 tonight, that gets me my 20 for the week.

Tonights glorious run goes out to Garland. Sorry Duke had to take a beating against Clemson the other day.

Thursday, February 5, 2009

5.52 Miles - 44:52

Well today was going to be another rest day since yesterday was a speed run. However, on my way home I was inspired to reach 20 my miles this week. I'm not quite ready to start dipping into January's reserve. I've got to help a friend with some work this weekend so all I have is today and tomorrow to get my runs on paper. Today's run felt really good except for my left hamstring. I stopped along the way to stretch it out but no luck. I can tell my pace is picking up which means possible injuries. I look forward to spring so I can get out on the trail after work and get some softer miles in. Right now it still gets dark too early.

Todays run goes out to a good friend of mine, Bob. He's a colleague of mine and he recently got into running. He's doing great but work keeps his excuses going. Get out there and run Bob. It only hurts for a little bit.

Wednesday, February 4, 2009

3.1 Miles - 22:32

Debating on whether to run or not I settled for a timed 5k to keep my distance short but fast. I averaged 7:16 a mile, average heart rate of 167, and a top speed of 9.7 mph. I had to debate because I didn't get to bed last night until almost 11, didn't sleep well, and had a very long day at work today. All in all I felt good during the run. The temps are about 55 degrees F. I was a little on the slow side at getting started but seemed to finish pretty hard. If you look at the graph below you'll see a constant rise in heart rate and speed. My goal is to get on a high school track somewhere nearby and work on my speed work. The concrete roads around Providence just don't cut it. I'd like to break a 20 min 5k by August.

Sunday, February 1, 2009

6.55 Miles - 57:57

Well it was a chilly morning in Providence. Kelley and I got to run together today making a solid start to a new month. My pace was a big slower than normal which I really enjoyed. Sometimes it's nice to go out for a casual run. I averaged 8:50 a mile with an average heart rate of 148bpm. Tomorrow will be a gym day and I'm looking forward to taking a break from running. My quads are really sore and my hamstrings are tight. That combination makes it hard to put the miles in. If I can get 15 miles for this week I'll consider that an accomplishment.