Tuesday, June 30, 2009

6.5 Miles - 49:28 - 7:37 Avg Pace - 55F

Today was a nice cool morning and I took advantage of it by squeezing in 6.5 miles at a solid comfortable pace. The only pain I felt was on my right ITB which was due to me not stretching it beforehand. I circled around Amery stopping to see John, then headed down the school road, coming back by Ray's workplace then back up the golf course road. It was a good run, except for nearly getting eaten by geese, nearly getting run over by a car and all the funny looks from the old timers.

My mile times were 7:43, 7:52, 7:46, 7:30, 7:25, 7:34 and rounding the last half mile at a 7:18 pace.

Saturday, June 27, 2009

5.07 Miles - 39:25 - 7:46 Avg Pace - 84F

Well it's already a hot Saturday morning. Having to sleep in from a night of patio partying with friends. Today was my first run with the Nike's and they feel absolutely wonderful, no more knee pains. The pace was a little fast for the heat causing my heart rate to climb to almost 200 toward the end...196 to be exact. My mile times were: 7:44, 7:38, 7:57, 8:07, 7:32. I finished the last 380ft at a 5:59 avg pace, or 10mph. Today is supposed to hit 101 degrees at 5pm. We'll just be getting home from Jacob's double header, which starts at 1. It's gonna be a hot one.

FYI, I finished the week with 29.88 miles.

Thursday, June 25, 2009

New Shoes

Well today, after tearing up my knees again, I went to Run On and bought some new shoes. I ended up trying on the New Balance, Sauchony Omni 8 and a pair of Nike's. I ended up really liking the feel of the Nike Structure Triax 12. So while under sad circumstances I say goodbye to my Sauchony Omni 7's.

6.00 Miles - 47:57 - 7:59 Avg Pace - 73F

Well it's a very humid morning here in north Dallas. I hit what felt like a hard 6 but something just doesn't feel right in my stride or pace this early in the morning. It's also hard to judge speed running in the dark with a headlight on. Not to mention that it took till mile 4 for my knees to stop aching. It's unfair to say it's completely my shoes fault since I had no knee issues last week. I do feel now that it's the morning runs, don't get me wrong my shoes have almost 400 miles on them. It's time. My slowest mile was my cool down at 8:25 and my fastest mile was the last one at 7:41. I progressively got faster each mile, not one slower mile that the previous one.

Wednesday, June 24, 2009

7 MIles - 57:15 - 8:10 Avg Pace - 75F

A hard 7 miles in this morning. Could have been easier if I had an ounce of energy. I got in exactly 6 hours asleep. It was a little easier getting out of bed this morning compared to yesterday. Before the run I had a peanut butter/ honey wrap and a glass of water which I thought would give me enough energy for the run. It may have helped at mile 6 and 7 but I had nothing the first 5 miles but pain in my knees. Tomorrow I'll have to try an energy gel before hand to see if that will help. The crazy newspaper guy was out this morning. I did see a couple folks running back in creek village, I saw them yesterday but didn't make mention of them. I actually saw them at the exact same place as yesterday. What a coincidence.

Tuesday, June 23, 2009

5.77 Miles - 44:39 - 7:44 Avg Pace - 72F

Heat is the #1 killer to a good run, and that is why I'm up at 4:30 this morning. I can no longer tolerate an afternoon run. I'd rather face the "what's a stop sign" paper guy, a couple cars, and what appeared to be a dog in the middle of the road but turned out to be the layout of water from a nearby sprinkler. The stars were out this morning and it was a very peaceful run. It kinda reminded me of a dream. My mind was absolutely calm with nothing to think about which seemed to pass the time rather quickly. Normally I've got work, family, and day to day issues to go over during a run but not this morning. Today was all about me and for the first time in a long time I got my pace where it should be with a surprisingly low heart rate, topping at at 170, averaging 156. The only thing I need to work at is my energy level. Toward the last mile I could feel my legs getting heavy. I did have one shotblock with some water before hand but maybe something a little more next time.

I have to get ready for work. I hope it goes well today...I'm still groggy.

Sunday, June 21, 2009

6.04 Miles - 54:32 - 9:01 Avg Pace - 82F

Happy Father's Day to all those pops reading today's blog. Even though it's only been 4 days I've felt like I haven't run in forever. Today's run was very slow. My legs didn't seem to want to warm up, and never really did. I had thoughts of going longer, at one point I wanted to challenge myself to a 21 miler. That was my excuse for running so slow. So I kept my pace slow, my heart rate down and convinced myself I'd run extra long. That is until the point I got near the house. I just cant seem to run long near my home. I need that out and back course through the woods, cool air, and some tunes. So I spent the last two minutes of the run convincing myself to stop. Maybe my body is telling me something. I did take Friday off from work because I was spent from Thursday...instead of taking it easy I did take Jacob to Six Flags for a father son day. Friday we slept in and I took Katelyn to the Jonas Brothers concert. I don't care much for the band but it was wicked seeing the new Cowboys Stadium. It was truly majestic inside. I'd consider it one of the wonders of the world.

Well here's to a great day and a great cool down.

Wednesday, June 17, 2009

5.51 Miles - 44:12 - 7:59 Avg Pace - 87F

It's 8 o'clock at night and still 87 with a heat index of 96F. Today's run was the same course as yesterday and I finished a whole lot stronger this time around. Perhaps it was the few degrees cooler temps or the fact I ran after supper. I definitely don't consider this a good run but it's nice not to feel as terrible as I did yesterday. Oh yeah, I had two bottles on my fuel belt today...much better.

My calfs are really sore for some reason, however it didn't seem to effect the run. Perhaps it was the massage Kelley gave them before hand.

I just know one thing...I have to get faster.

Tuesday, June 16, 2009

5.51 Miles - 44:55 - 8:08 Avg Pace - 93F

It's HOT outside! I could probably stop there and folks reading will know what kind of run I had today. Don't let the 93F temp fool you because the current heat index is 97 degrees. For those not familiar with a heat index it's the temperature with humidity...similar to the wind chill. Basically how hot it feels. I will not go out again unless I have my fuel belt or unless its a.m. I've got to rest.

Sunday, June 14, 2009

5.38 Miles - 42:03 - 7:49 Avg Pace - 72F

Today was a little different of a course. I jogged over to the lake and hit mile repeats. My warm up mile was a 7:59, followed by a 7:06, then an easy 8:08, followed by a 6:47, then cooled it off with a 8:26. I did sprint the last 1/4 mile. I jogged home from the lake at a easy 9:24 pace. I seemed to have a lot of energy today which is typical for after a race. I usually don't feel it until 2 days after a run, of course maybe that's because I should be taking it easy after a race instead of pushing it. Who knows. Anyway, I ran today and that's all that matters.

Today's run goes to several friends of mine participating in the Kansas Half Iron man. Good luck, Archie, Jamie, Johnny, Bobby and everyone else who made the drive from Denton.

Saturday, June 13, 2009

3.11 Miles - 20:05 - 6:28 Avg Pace - 78F

Today was the 2009 Dadfest 5K in Richardson, TX. It was the 16th consecutive year of the race and our first attempt. We were in the 9-10 year age group since Jacob is 10 years old. I ended up running a 20:05 which was 21st overall and Jacob ran a 26:05 and finished 145th overall. We all had a blast this morning collecting several freebies from all the supporting vendors. The weather was warming up when we left but the race conditions were almost perfect for a Texas spring. My splits this 5K were 6:02, 6:33 and 6:56. In the beginning there was a steady steep descent coming out of the park and then we spent two miles circling the park while climbing uphill at a steady grade. That made it very difficult to keep that hard pace. I had a good kick at the end meaning I conserved a little too much energy, however my heart rate was pushing 105% of max. Today also ended a trilogy of 5K's for me. It was a good test of strength going into the summer season.

As for my son, who I am very proud of, he had a heck of a finish and ran the whole race without stopping. It must have had something to do with the new Asics we got him last Thursday. We look forward to doing this race in the future with a definite father / daughter team once Katelyn gets a couple years older.

Tuesday, June 9, 2009

6.35 Miles - 50:47 - 7:59 Avg Pace - 90F

Very rare is it for me to have my first mile be my fastest mile. Today was almost one of those days. My second mile was one second faster than my first mile, followed by pain and agony. I felt good starting out, perhaps it was the shot blocks talking because as soon as I hit mile 3 my legs started to get heavy and my heart rate starting to steadily climb up to 175. I decided to slow down to the 8:30 pace to try and get my heart rate down. I got it down to 169 before I turned a corner and started running into the wind. Without increasing my speed my heart rate jumped back up to 175. From there the rest of the run was all about just finishing. I did have a good last .35 miles with a 7:02 pace. The high heat really takes a lot out of you. I'm not fortunate to run in the mornings...well I could but I'd rather not get up and face the morning community traffic in the dark. They're crazy enough when the sun's up. We all know how they are with a cup of coffee in one hand while trying to wipe the sleep out of there eyes with the other...all while trying to avoid me.

Sunday, June 7, 2009

5.74 Miles - 44:12 - 7:42 Avg Pace - 75F

Today was a recovery jog turned tempo run. I printed up my pace calculator and based on yesterday's 5k time my easy run should be 7:56 to 8:26 pace. No worries, I also tried a new stride based off how my wife runs and what I read in runners world...yeah I should have listened to you last year honey. The new stride is a shorter quicker stride. I don't think it would have been this easy to run it last year but with me getting in shape it's comfortable.

Also some exciting news, based on yesterday's 5K, the calculator says I should run a marathon in 3:14:39. That'll get me to Boston. Not saying I will try to qualify for Boston on my first marathon but it sure would be nice. If I keep my training right and don't peak too early I may have a chance.

Today's run was quite windy from the south and I hit the one hill we have in our community rather hard. It felt great this morning.

Saturday, June 6, 2009

3.1 Miles - 19:58 - 6:28 Avg Pace - 75F

Today was the Susan G Komen Cure for Cancer run and surprisingly took 1st place in my age group. I finished 15th overall and 10 out of the male runners. So not a bad day. My time was a little slower than last week which I credit to Winnipeg and last week's run being a tad short. Knowing I did back to back 5K's under 20 minutes is definitely progress. Today my first mile was clocked at 6:02, then 6:29, then 6:45. Not too bad but I have a lot of room to improve. It was a good day and there was a huge turnout of runners, teams, sponsors and spectators.

Also, today marked my 500 mile mark, actually 503.08. I'm half way of hitting my 1000 mile mark.

Friday, June 5, 2009

2.69 Miles - 20:13 - 7:31 Avg Pace - 84F

Today was a descent paced jog/run after work to get stretched out for tomorrow's Susan G. Komen Race for Cancer. I gained about 6lbs while I was in Winnipeg and needed today's run to sweat some of it off. I don't expect to bump near any PR's tomorrow but if I can get under 21 minutes, hopefully closer to the lower 20's I'll feel good going into next week's 5K.

Couple things to post on today. My stomach is a little uneasy after all that flying and driving around this week. Kelley's home cooked meal tonight gave it instant satisfaction so I'm real hopeful on tomorrow's outcome.

Second, today's little run got me that much closer to 500 miles for the year. Matter of fact I now currently sitting at 499.94 miles. If I had known I was 6 hundredths of a mile from my half year goal I would have got it today. Tomorrow for sure.

Finally, tomorrow I'm going to run for a work colleague of mine. Brian Glass, who is our Bombardier Team Captain, is a cancer survivor. I just found out today and apparently he has had 37 surgeries to keep him going. I wasn't aware of this prior to today. Also my Uncle Joe is a cancer survivor. I'll be thinking of both of them and the ones we've lost to the disease tomorrow morning.

Tuesday, June 2, 2009

5.00 Miles - 42:09 - 8:26 Avg Pace - 39F

I'm in Winnipeg Canada this week for a business trip. It's a beautiful city with many historical landmarks of which I got to run by this morning. I woke up at 5am this morning with the sun just starting to come up. After a night out with the guys at Standard Aero I felt it would be great to get out for a run, site see and clear my head. I couldn't tell you any of the streets or even which direction I ran. I'll sync up my garmin when I get home on Thursday.

In regards to last night, we ended up going for a walk to this restaurant about a mile from the hotel. Not sure what it's called but they had an excellent ribs and chicken combo. I had a very nice Cab to compliment the food and it was outstanding. Today we have classes and meetings setup. I hope to get out again tomorrow and run. We'll see.