Sunday, May 31, 2009

12.12 Miles - 1:52:15 - 9:15 Avg Pace - 86F

I was hoping to get out for a 15 miler but I settled for 12. Ok, I didn't really settle for 12 because I had no choice. My body used up it's entire supply of glycogen storage around mile 5. Yesterdays hard 5K definitely took a toll on my body. I survived on jelly beans and energy gels to get me through the wall. The last 4 miles felt just like the last few miles of a 20 miler. Perhaps this is the best way to increase my glycogen storage without putting in the long miles. Perhaps if I try that again I take more than a 4 bottle fuel belt. Also one alarming thing I found out today. My fuel belt doesn't fit me any more. With the belt as tight as the velcro will allow it's still loose around me. If I continue to loose weight, or mass around the midsection, I'll have to consider getting another belt.

Another big lesson today, run early and wear sunscreen.

FYI, today finished up May which set my new record for amount of miles in a month. 109 miles. Woo hoo

Saturday, May 30, 2009

2.98 Miles - 19:22 - 6:29 Avg Pace - 78F

Today was the Savannah 5K run and as you can tell it was a little over a 10th of a mile short. My goal was to break my PR of 21:05 and I literally destroyed it today. Even if you add in the 10th it would have been well under 20 minutes. I'm still going to put it down as a 5K since it was a race. So today I have set my new PR of 19:22 for a 5K. My goal is still to break into the 18's which definitely seems doable after this morning. I have 5K's coming up next weekend and the weekend after. I was well rested for this one so I don't think I'll be setting any records but I'll use them for great speed training.

Also for the first time since the Army I ran a 5 minute mile, 5:56 to be exact which was mile 1. My Garmin clocked mile 2 at 6:35 and the last mile was in 6:49. Well it's certainly time to celebrate.

Thursday, May 28, 2009

2.76 Miles - 20:45 - 7:31 Avg Pace - 84F

Today is the last run of the week before Saturdays 5k. I wanted to run really slow but found my knees to still be aching after Tuesdays speed workout. So I stepped it up a little bit which caught me into something I haven't done in a while. While running I started to kick my legs backwards so the back of the foot nearly touches the rear. This seemed to propel me a whole lot faster while keeping a descent heart rate. Now granted my legs got tired after a while and I finally settled back down to a normal stride. It puzzles me, is this how I used to run back in high school. Or is this the stride coach advised me not to do. I can't remember. If this is a good thing then I'm definately on my way back to an 18 min 5k. Guess we'll see.

Wednesday, May 27, 2009

Winning Workout Combos at Runner's World

Winning Workout Combos at Runner's World

5.59 Miles - 47:06 - 8:25 Avg Pace - 79F

It's amazing how good 79F feels after a week in the 90's. Todays run was just an easy 5 after yesterdays speed work. I have a 5K in 3 days so I'm trying to take it easy. My last couple miles I did get below 8 min mile pace but most were right at 8:45 to 9 minutes. It felt really good today for some reason. Other than my knees which are still arguing from yesterday I think I have a great chance at breaking 21 minutes.

Tuesday, May 26, 2009

3.99 Miles - 33:50 - 8:28 Avg Pace - 90F

Today was a speed day at the track. Instead of doing 6 x 1000m interval runs I did 4 x 800m runs. I meant to do 6 but with the high temps it made it very difficult. Today I ran with my ten year old son who is training for the 2009 Dadfest 5K. There we will both run a 5k and they'll combine our time for a group time. I also took it easy today because I have the Savannah 5K coming up this Saturday. Tomorrow I'll try to get 5 miles in and then rest up until race day.

Sunday, May 24, 2009

3.1 Miles - 21:20 - 6:52 Avg Pace - 79F

Because of Jacob's baseball tournament there was no time to get a long run in today. We ended up waking up at 5am to get down to Grapevine for their 8 o'clock start. They ended up winning so our second game isn't until 3 this afternoon. So we decided to come home and relax instead of hanging out at the ball field for 4 hours. Because of the triplet 5k's coming up I decided to test myself and see where I'm running a 5k today. It felt extremely uncomfortable running today...like I had no energy. I found myself pushing really hard the first 1/2 of the run. On the back 1/2 I ended up relaxing a little bit, slowing down and resting my arms. I ended up speeding up without even realizing it and finished with a solid 6:07 mile pace. I don't see any reason why this coming Saturday I don't break 21 minutes.

Friday, May 22, 2009

5.51 Miles - 40:28 - 7:20 Avg Pace - 79F

Tonight was supposed to be a day off but instead hit a fast 5.5 miles through the neighborhood. I stopped in at our local running store "Run On" and bought a bunch of gels and shot blocks. I really can't remember the last time I took an energy gel before a training run. Maybe that's what I've been missing all this time. Today I tried a new brand called Boom! Well the packages says Carb BOOM! Energy Gel. I had the Apple Cinnamon flavor and it states no Artificial Flavor. It actually tasted very good going down. I slammed a glass of water afterwards and started my stretching. My first mile was a solid 7:39 followed by a 7:25, 7:27, 7:14, 7:13, and the last .51 miles at a 6:46 pace. My max heart rate was 188bpm which is a 100% for my body. Happy Running to all and especially to my wonderful wife who will be running a 10K tomorrow in Arlington. I, on the other hand, will be taking my son to his baseball tournament. Good luck and wish I was there.

Thursday, May 21, 2009

6.76 Miles - 52:48 - 7:48 Avg Pace - 84F

My title is getting a little longer starting today. Not sure why I never included temps before. Tonight's run was a little harder than yesterday, same course just a little faster. I felt strong going into mile 5 and even when I backed off to conserve energy I was still pushing sub 8 min miles. Perhaps my extra energy came from the Korean food I had for lunch, lots of rice, the ice tea before hand, or the jelly beans. It felt good. I've missed running in the 7's for the past few weeks. Gotta go eat some dinner. Kelley made burgers.

Wednesday, May 20, 2009

6.77 Miles - 54:24 - 8:02 Avg Pace

It's a warm 81 degrees out this afternoon and after yesterdays blurry speed day I hoped to squeeze in an easy 5. After mile one I changed it to a medium 7 with a hard finish at the end. I think...or I know I could have run harder if my arms were so tired and tight. Either way I was able to stretch them out every now and then which seemed to help. Today I signed up for the Susan G Komen run on June 6th. I'll be part of my company team, Team Bombardier. There's about 35 or so of us participating in the run/walk 5k so I'm looking forward to it. That will give me a 5k for 3 Saturdays in a row. Now if that isn't speed work. Well I'm keeping it short. My 6 year old daughter isn't feeling well. Enjoy.

Tuesday, May 19, 2009

7 Miles - 1:00:14 - 8:36 Avg Pace

Today was my speedworkout at the middle school. I managed to do a mile warmup and 6x1000m runs at above race pace. My slowest 1000 meters was at an 6:58 min/mile pace and my fastest was a 6:24. I didn't change my watch to metric so I did .62 miles as my 1000 meters. In order my 1000 meter times were: 3:58, 4:03, 4:06, 4:19, 4:18 and 4:15. In between each 1000 meter run was a .36 mile cooldown jog averaging about 4 minutes each. It felt real good out there, temps show to currently be 79 degrees with a 10kt wind from the south.

Today I signed up for the Savannah 5K run on May 30th. Hopefully this speed work and all the two-a-day's will have paid off. I don't expect to do great but descent. This run is just a build on my current training.

Saturday, May 16, 2009

2.87 Miles - 20:12 - 7:02 Avg Pace

This morning Kelley is participating in the community garage sale, and what do you know it's raining outside. Well sprinkling right now but nothing but red on the radar heading our way. So I decided to get out for a couple miles. I felt really good at the start so I decided to run a descent pace. By the end of mile 1 I was short on breath but toward the end of mile 2 my breathing was calm and I was running hard. I wanted to get out for more miles but the rain is making it tough.

Thursday, May 14, 2009

7.17 Miles - 58:13 - 8:07 Avg Pace

It's a warm 82 degrees this evening and fortunately it was a quiet evening around Providence. I got a good 7 miles in today after missing yesterdays workout due to Jacob's baseball game. His collar bone isn't quite healed but we allowed him to play. His doc says as long as he doesn't do any repetative motions he'll be fine. He did wonderful last night. Anyway, tonights run felt extremely slow and long. I had two miles under 8 minutes and the rest were as high as 8:26. It was odd because I felt really strong but couldn't keep my heart rate down. The last 4 miles my heart rate was over 180bpm. We'll see how tomorrow goes.

Tuesday, May 12, 2009

3.97 Miles - 32:58 - 8:17 Avg Pace

Today was a speed day and the workout was a 1 mile warmup, 3 x 1000m runs at tempo pace, with 1/2 mile cool down jogs in between runs. I was supposed to do 6 and a mile cooldown but because I was not smart enough to remember my water bottle AND the fact the winds were blowing 40 mph I decided to cut it off at 3. Could I have done more if I had water, probably not. This is the second speed day and the wind killed me. Last Tuesday I also did 3 x 1000meter runs. Comparing the times I was much faster last week. Kelley and I are also on week two of two-a-days. Yesterday morning and this morning we did abs and last night we did upper body. Tomorrow morning will probably be upper body or lower body. We'll see.

Sunday, May 10, 2009

11.89 Miles - 1:36:41 - 8:08 Avg Pace

Today is Mother's Day so I thought I'd give my wife a break from me for a bit. I headed out to the greenbelt around 10 this morning. Temps are a cool 60 degrees with dark grey clouds everywhere. The greenbelt is looking very green and thick these days. There's 4 sections to the greenbelt, two where you running inside a thick forest and two where you're out in the open. I'll need to remember to bring my camera next time. The only draw back to todays run was the water. It's rained so much here in north texas recently so there's still small portions of the greenbelt where I had to get off the trail and into the tall grass. I really hope I didn't run into any poison ivy. Guess we'll see. My pace was really good throughout the run and I felt stronger than I have in the past week. I was able to pick up the pace at the last couple miles finisheding about 7 min mile pace.

Saturday, May 9, 2009

4.66 Miles - 40:22 - 8:39 Avg Pace

Kelley and I got out for an easy 4 miles. Weather was nice, cloudy but cool. We started out toward the lake this time. Making a loop around the lake then over to creek village and back home. There was a few people outside today doing yard work but I only remember seeing one or two other runners. Tomorrow I'm considering running on the trail if it doesn't rain tonight...we'll see.

Thursday, May 7, 2009

5.52 Miles - 44:57 - 8:08 Avg Pace

Outside temps 84 with 77% humidity....tough afternoon to put some miles in. I started out a little slower than normal with a 8:22 mile and seemed a little stronger than I have all week. Not enough to run any faster but enough energy to have form while maintaining a slower pace. Even toward the end of the run I had no more to give and as a matter of fact I took the last 50 yards or so as a cooldown. I've yet to have a training day with an actual cool down. Perhaps it's a good time to start.

Wednesday, May 6, 2009

5.74 Miles - 46:18 - 8:04 Avg Pace

I'm exhausted. Between the core workouts in the morning and yesterday's speed work I'm exhausted. I had intended on doing 7 this afternoon but because of the 80 degree temps and almost 100% humidity I just didn't seem to have it in me. This is a little on the discouraging side. How am I supposed to train when it hits 110 when I cant run with these temps. I dont' have much to say tonight other than I've got to work harder. Also, there's a chance I may run the 10K with Kelley on Memorial Day. It depends if Jacob has a baseball tournament. I'd love to hit a 10K right now.

4.55 Miles - 36:43 - 8:04 Avg Pace

This is a catch up blog from yesterday. Speedwork

Well today was my first day of speedwork since I've started running. I managed to get in 3ea 1000m intervals with a 1/4 mile rest in between intervals. The rest was not walking but a slow jog. It felt good up until the 3rd one. I was supposed to do 6. Below is the garmin results of the speedwork. FYI, I did do a mile warmup with Jacob. The track at Navo Middle School isn't your typical spongy track but a rock track. Not certain how to explain it but they're small red rocks. However because of the recent rain it wasn't too bad to run on. I hope to do speed work every Tuesday.

Also, Monday morning Kelley and I started two-a-day's. We're doing core workouts in the morning and running in the afternoon.


Saturday, May 2, 2009

6.79 Miles - 52:01 - 7:40 Avg Pace

Well this morning was a much better run than the other day. I didn't feel all that strong but I had my form and my tempo back. My first mile was not my typical 8 to 8:20 pace but instead a 7:38. My slowest mile was mile 4 at 7:47. The humidity this morning was tough and for a few minutes I felt a light mist in the air. I was hoping it start pouring rain but it never did. My problem today was strictly weakness. As I was running I wanted badly to slow down but I never gave in..which led to a high heart rate, pushing 180 to 190 the last 3 miles. When do you sacrifice speed for heart rate??? Considering this isn't a long run I felt I should keep pushing it. However, I know my tempo runs should be at a 170bpm pace. Maybe I'm still recovering from last Saturday's race. We'll see next week how things work out. Either way, I need some speedwork and fast. I have to get out of this 7 minute pace drill and get down to the 6's quick if I intend on getting an 18 minute 5k time.