Running update

It's too fuckin' hot to run today.

94 friggin' degrees.

How am I supposed to run 8 miles in this crap?

5.0 miles easy

I've been indecisive over what, exactly, I should be doing today. At least as far as running goes.

I knew it would be a short week, since I have the Mt. Tabor 5K on Saturday, and I plan on going all out, even though it's a hilly race (mostly downhill, if they didn't change the course, but still - hilly). I knew I would be resting at least Thursday and Friday. I wanted substantial miles for today.

But... should I include a speed workout? Should I try to work in some hills? Should I just go easy and save my legs for the race? What would be the best way to prepare?

In the end, I decided on a long slow run. I chose my 5 mile loop and headed out into the windy gray cold-for-summer day.

Not much to tell, since I wasn't looking to break any records. I like this loop because of the two gentle hills (OK, technically the same hill, run twice as I loop back over my course) - it really gives my legs and lungs a workout, even at my slow-but-steady pace. And though it threatened to rain on me at one point, it didn't actually rain so that's all good.

I stopped a couple of times for water, and a couple of times for traffic, and at least twice just because, and maintained a 10:00 pace overall. Now I'll rest up, soak my feet, overeat a little bit, and be ready for Saturday.

4.0 mile run easy

Yesterday my left heel and ankle were sore and stiff, especially if I sat down for any length of time at all. Not good. I did alternating hot and cold soaks for about 25 minutes per, and even though it still felt stiff last night, this morning it was surprisingly better and I was able to run normally.

I did my 4.0 mile loop, and didn't push hard at all. I timed myself, and averaged almost exactly a 10:00 pace for the entire route, which is actually kind of fast considering I stopped twice for water and at least twice for traffic or just for 30 seconds of walking. The humidity made it difficult to breathe well, and eventually, right around the half-way point, the humidity turned into actual rain. It was light rain, though, and actually somewhat refreshing, making the section on the bluff over the swamp actually bearable.

8.0 miles - First time!

Today I ran farther than I have ever ran before.

I missed my planned run on Thursday for no good reason. And I've been eating way too much lately. So I had no idea if I was going to be able to complete my planned 8.0 mile run today. Still, I was game to do it. I decided I wouldn't worry too much about speed (even though I took my watch).

The night before I simply decided I would run my 4.0 mile route, once in one direction, then turn around and head back to my starting point; out and back, basically. It had the advantage that I could use my normal mile points to help me mark my split times.

The morning was almost perfect for the run; cool, overcast, not overly humid as it has been. I did notice a problem with allergies before I left, so I took two antihistamines and used my neti pot to clear out my sinuses before heading out.

Shorts, short-sleeved shirt, new hat ('cause now I'm bald - shaved my head), and I did take my iPod. Music was a mix but mostly Cake's newest album. Oh, and I took along my Cliff Shot Blokz (cran-razz flavor). Mmmmm.

I tried to keep steady, and aimed for about a 10:00 pace. And as the miles clicked by, that's about what I did, with the exception of stopping for water or traffic. I stopped 5 times for water, and several times (didn't keep track) for traffic. Just a hazzard of running on the roads.

Overall I averaged a 10:29 pace for the entire length, and finished all 8 miles in 01:23:57.3!

Let me repeat that: I finished in under an hour and 24 minutes. That's about the same time it took me to run 7.0 miles the last time I ran outside!

I attribute my endurance to the break since my last run (my legs were rested and ready), the extra calories I've been packin' away (but I'm going back to my diet because I still haven't reached my goal weight), and the weather. This is an awesome performance for my to-date longest run, and if I can just keep doing about the same for the rest of the month I'll be happy.

4.0 miles - 3.0 miles tempo

For those of you playing along at home, yesterday was, in fact, a running day for me.

The reason I didn't blog about it until now is because I kinda disappointed myself. But in retrospect it's not that bad, actually. Or maybe I can just rationalize it...

The plan was to attempt my 3.0 "fast" miles again, sandwiched in between a half-mile warm up and cool down.

I really really wanted to duplicate my previous feat, or at least come close. And maybe I did come close... let me recount what happened and then offer my reasons (excuses) for why it went down the way it did.

Weather was, as usual for the past week and a half, warm and humid, even though I did this run in the morning. Wore shorts and a short-sleeved shirt, and the Brooks. No music.

Right ankle was a little sore while I was warming up. That's kinda worrisome. Gotta watch that, maybe do some more hot/cold soaking.

First half-mile I tried, oh, I really tried, to hold back a little bit. I know I started out too fast last time and wanted to save myself for the end, but even so, I passed the first half-mile marker at 04:02.08, or an 8:05 pace, approximately. Way too fast.

By the time I got to the turn-around, at 1.5 miles, I was breathing heavy and having trouble keeping up the pace. Stopped for about 15-30 seconds to walk and then resumed. Trouble.

Walked again during that half-mile, and again the next half-mile... and kinda gave up entirely on the final half-mile, with it being almost all walk and very little running/jogging. So disappointed in myself at the time. Here are my times:

1. 04:02.08
   
2. 04:22.21 (08:24.29)
   
3. 04:31.25 (12:55.54)
   
4. 04:57.75 (17:53.29)
   
5. 05:06.83 (23:00.12)
   
6. 06:48.40 (29:48.52)

So, I did OK for the first 2 miles. In fact, I was within 4 seconds of my previous time. It's only during the last mile that I couldn't keep up, but even then, if you compare the 2.5 mile marks this time and last, I was only 34 seconds or so slower. That's not that bad. And if you just look at my overall average pace, it's still under a 10:00 pace. I gained so much time in the first two miles that even mostly walking the last mile didn't hurt me so bad.

So, mitigating factors for yesterday's performance. First, I was running on an empty stomach. This hurts me, I know it, but it doesn't make it easier to eat the recommended 200 calories or so a couple of hours before going out, mainly because that would mean I would have to drag my ass out of bed two hours earlier.

Second, the stoopid weather. Humidity and pollen conspire and together they clog up my sinuses. Luckily that's mostly a temporary phenomenon but it's not something I can control.

Third, more training. This is only the second time I've tried to run so fast, and I had an easy week last week which may have cost me a little bit yesterday. I will keep training and I will get better. That's a given.

4.0 miles easy

It was overcast, warmish and humid when I woke up today. But it wasn't raining. So I put on my running clothes (Brooks, of course, sleeveless shirt, shorts, hat, sunglasses). No music today.

As soon as I stepped out on my front porch, the rain started. It came down medium-heavy and steadily got worse.

I went back inside for a moment to wait it out, since I could see blue sky up there to the west. It won't last long, I thought.

I was right. It lasted as long as it took me to come back inside. And when I stepped outside again, it started again. I waited a bit more, then decided to brave it for my 4 mile run today. Luckily the rain paused long enough for me to complete my regular 4.0 mile loop from start to finish - only to downpour, hard, for about 5 minutes right after I started walking back home. I hid under a tree for the duration and managed to get wet only with my own sweat.

Stopped to walk twice, stopped for water twice, stopped to take a leak at Westmoreland Park once. Not too worried since I'm at the end of my easy week. Total miles this week are 12.5. Next week I'll go back to including one speed or hill workout and one long run of 8 miles per week. I have two races this month - the Mt. Tabor 5K and the Beat the Burnside 8K.

Not sure if my nephew will be joining me since the Mt. Tabor run might conflict with his baseball, and by the time the Beat the Burnside rolls around he's going to be in Costa Rica.

5.0 miles, sweaty and slow

After completely missing out on a run Wednesday as planned (stupid rain!), I had to run today. And, at least it wasn't raining. But that does not mean it wasn't DAMP. Sticky, draining, humidity. Ugh.

I weighed myself just prior to the run, and immediately after, and I lost 1.5 lb, most likely just from sweat. And I stopped three times during the run for water, so I must have lost even more than that.

At any rate, in keeping with the plan, I didn't time myself, and didn't worry (much) that I was being slow, just tried to enjoy the movement and the scenery and be happy with being active. I used this loop, wore the Brooks as normal, and a short-sleeved shirt and shorts. No music today. Oh, and a hat to keep the waterfall out of my eyes.

Did I mention "ugh"?