August 2009 Archives

Run: 6.0 miles - Pace: 9:40/mi - Week: 16.0 miles - Year: 101.0 miles - Total: 861.56 miles

My splits were remarkably consistent for this run: 9:44, 9:41, 9:45 (29:10 - first half), 9:38, 9:35, 9:42 (28:55 - second half, all with 9 seconds of each other). Good news was that my left held up remarkably well. I didn't notice nearly the pain that I had yesterday. The only thing that was a bit off was my left foot. I noticed a little pain on the front end of the ball of that foot (just before the toes). It was an odd pain, but not bad. Still, since it was rather new I'll have to pay attention to it. Also, I don't know why I keep running these long runs a bit faster than even some of the weekday runs.

Run: 4.0 miles - Pace: 9:54/mi - Week: 10.0 miles - Year: 95.0 miles - Total: 856.56 miles

Skipped a day of running, so this got pushed to Friday. The run didn't feel great, in particular my left calf and shin were giving me some trouble throughout the entire run. The pain seemed to progress as I went. I'll have to be careful on my run tomorrow, especially since I won't have the usual rest day before the long run.

Run: 2.0 miles - Pace: 9:11/mi - Week: 6.0 miles - Year: 91.0 miles - Total: 852.56 miles

Quick run this morning. Even made it just an out and back w/o warm up. I was pressed for time, so the pace reflected that. Not bad, not great either.

Run: 4.0 miles - Pace: 10:21/mi - Week: 4.0 miles - Year: 89.0 miles - Total: 850.56 miles

Not a bad run this morning. Wisely kept things a bit slower. Only concern is that my big toes and shins were starting to feel it a bit toward the end. Nothing big, just something to remain aware of.

Run: 5.0 miles - Pace: 9:15/mi - Week: 14.0 miles - Year: 85.0 miles - Total: 846.56 miles

Um, that was fast. Much better than last week, which was a 10:11/mi pace. Got started too quickly, really. Excited about a variety of things. Splits were 9:27, 8:55, 9:16, 9:15, 9:25. All things considered, it was a good, solid run. No pain in the ankles, though calves tender as always. What felt great was that after the second mile (8:55 on a long run?!), I slowed up to a more comfortable pace, which was still pretty brisk. I'm faster than last year (I think). I've got 5 weeks until a 10K I'm considering, so we'll see then.

Run: 3.5 miles - Pace: 9:57/mi - Week: 9.0 miles - Year: 80.0 miles - Total: 841.56 miles

Reversed my route, so I ended up running with the most significant uphill right from the start, which may explain the 10:52 first mile, followed by 9:34, 9:43, and 4:42 (9:24/mi). I may have also started getting worried by the thunder I heard. Got a little rain in the last mile, but by the time I reached the end of my run (about 0.2 miles from home), it started to pour. You know, the kind where you go outside for 1.8 seconds and get drenched from head to toe. Just glad the Garmin didn't fail on me. Oh, and I ran all the way home, so I could easily add a little more to this run.

Run: 2.0 miles - Pace: 9:18/mi - Week: 5.5 miles - Year: 76.5 miles - Total: 838.06 miles

Surprisingly fast again today. Splits at 9:46 and 8:50. Guess yesterday's speed didn't bother me too much. Once again, we'll see how tomorrow feels. I'll try to remember to run the route backwards this time.

Run: 3.5 miles - Pace: 8:45/mi - Week: 3.5 miles - Year: 74.5 miles - Total: 836.06 miles

So, again I ended up going some accidental speedwork. Definitely one of the fastest runs this year (July 27 was a bit faster, but only 2 miles). Splits were 9:16, 8:35, 8:41, and 4:05 (0.5 miles). Felt pretty good considering, I'd say. Of course, I have two more runs in the next two days to consider, so we'll see.

Oh, and we just had some rain, so it was pretty cool (72F), though the humidity was up around 86% or so.

Run: 5.0 miles - Pace: 10:11/mi - Week: 12.0 miles - Year: 71.0 miles - total 832.56 miles

Not a bad run this morning. Temps were low around 70 with matching humidity. Not great, but much better than 86 with 76% humidity. The start of the run was awful. I felt like my calves (more on the left leg) were pretty sore and my right knee as well. Worse, though, was the nausea I had for the first 1.5 miles. I only had a glass of OJ before the run, so I'm guessing that's it.

After those first 1.5 miles, though, everything went well. In fact, my splits were 10:57, 10:37, 10:12, 9:51, and 9:15. I felt like could have run another mile or two and a fast pace, which is good considering how poorly the run started. Same basic mileage for next week, save I'll get that 2-mile Tues run added in.

Distance: 9.49 miles - Time: 41:26 - Avg Pace: 13.7 mph - Max Pace: 26.5 mph

Good ride this morning, if it was just a bit early. A little flatter course than last Friday's ride. No stop lights to speak of, but many stop signs on this route. Still, I'm gradually getting that Avg Pace back up.

Run: 3.5 miles - Pace: 9:45/mi - Week: 7.0 miles - Year: 66.0 miles - Total: 827.56 miles

Not a bad run. Definitely felt better than Mon. Still, can't wait for November and cold weather.

Distance: 5.35 miles - Time: 28:55 - Avg Pace: 11.1 mph - Max Pace: 21.1 mph

Legs weren't feeling great and since today Higdon calls for either 2 miles of running or cross training, I opted for the later. I also decided to just take it easy given how things are going. Yes, 11.1 mph is slow, but it felt good and I think I'll be in good shape for tomorrow's run.

Run: 3.5 miles - Pace: 10:09/mi - Week: 3.5 miles - Year: 62.5 miles - Total: 824.06 miels

Rough, rough run today. Temp in mid 80's with 78% humidity. It also didn't help that I spent all weekend in the car, too. Didn't feel good on the first mile and didn't end up feeling any better as I went. Hopefully tomorrow will be nicer.

Run: 4.0 miles - Pace: 9:48/mi - Week: 12.0 miles - Year: 59.0 miles - Total: 820.56 miles

Hot run this morning in Collinsville, IL. Scott showed me some nice trails that were just about a mile away. Trails were nice, but the roads getting there were a little narrow and hilly for my taste. Splits were 10:01, 9:51, 9:24, 9:57. I felt like I was really hitting my stride in the third mile, but then realized how downhill that first mile was (i.e. that last mile had some difficult hills). There were some intense bikers out there. Made me want to get into biking a bit more.

Distance: 6.96 miles - Time: 30:45 - Avg Pace: 13.6 mph - Max Pace: 27.2 mph

Hard ride this morning, rather hilly and what seemed to be a few more stop lights. Still managed an increase of pace. Next week I'll be bumping it up to 40 mins, so maybe I'll shoot for about 9.5 miles then. Apparently, bikers are much friendlier than runners. I got several waves and a couple of very audible hello's. That would be unusual for runners (at least in my experience).

Run: 3.0 miles - Pace: 9:19/mi - Week: 8.0 miles - Year: 55.0 miles - Total: 816.56 miles

Little cooler outside today. I reversed the route (as I think I'll do every other week) and that kind of got me energized. Knowing I had a rest day tomorrow I ran each mile much faster than the previous, giving me splits of 9:59, 9:19, and 8:43. Left calf still tender, but nothing that really concerns me at the moment. The only reason it's odd is that it keeps lingering, though not getting worse. I'll have to be careful that things to progress in the wrong direction.

Run: 2.0 miles - Pace: 10:13/mi - Week: 5.0 miles - Year: 52.0 miles - Total: 813.56 miles

Slow run. Didn't feel great so I took it easy. Calves still the only concern with the left calf being more tender than the right.

Run: 3.0 miles - Pace: 10:08/mi - Week: 3.0 miles - Year: 50.0 miles - Total: 811.56 miles

89 degrees plus high humidity gave this run a heat index of 99. Awesome. Just took it slow and overall it wasn't that bad. The first two miles were pretty laid back, though I just wanted to quit by the third mile. At least my legs are getting a little break.

Run: 4.0 miles - Pace: 9:58/mi - Week: 12.0 miles - Year: 47.0 miles - Total: 808.56 miles

Good run today. Splits were 10:24, 10:02, 9:56, and 9:32, so I still managed a negative splits. Left calf was the only thing that wasn't entirely comfortable. Pacing felt good, and I look forward to the exact distances again next week. I like the gradual pacing of this program.

On another note, I'm thinking about doing the Pilgrim Pacer 1/2 on the 14th of Nov. Small, cheaper race that is 4 weeks after the big KC half, which would give me more time to get built up to more decent mileage beforehand.