And we've come full circle. I began running and writing in this blog when it was so gold my hair would freeze; now I'm dying for a sprinkler to run through. It's been hot folks.
Clawson 5K: 23:19, 7'32/mi
Today: 23:43, 7'52/mi
Remind me never to run in the Clawson 5K again. First off all, it's on Sunday. Second, it's at night. Third - it's late June. This requires me to refrain from eating anything good (or drinking) all weekend - and chances are it's always going to be pretty damn hot that time of year.
Despite being in better shape than the 7 minute pace 4 weeks earlier - I ended up at 7'32, a minute and half worse time; pretty disappointing; but the heat really made an impact. It felt like my hardest run ever - but I knew right away this wasn't going to be a banner time.
Today I actually participated in a running group. Ish ran along side me for 3 miles. I went thinking I'd be mentoring some old ladies, and I ended up being the old guy the kids were helping.
Again - a horrible time, but it was even hotter today.
Looking forward for some cooler weather - so I can get back to lower times.
Monday, June 30, 2014
Saturday, June 28, 2014
Strong Finish
Thursday: 21:18, 7'20/mi
Yesterday: 21:49, 7'30/mi
I may just accomplish my monthly goals after all. After back to back runs I'm at 48 miles with a 7'36 pace; just 2 miles from 50 (which I'll reach tomorrow in the 5K) and 3 seconds from 7'33. The pace goal is still fairly out of reach - but after running 5 straight times under 22 (at my home course) and with a pace under 7'30 - I feel like this month was altogether an improvement over last. I am obviously as in shape as ever. I've definitely had more times under 22 than last... it was just such a horrible start this month. It's amazing I got this close...
My knee felt great on Thursday; not so much yesterday, but still better than the previous runs. That is the most important thing. I'm amazed that the knee keeps holding on for me.
The goal for the next 36 hours is to rest! Rest the knees; rest the body; rest the mind. I also need to eat healthy and stay away from pop, alcohol.... you know the drill. No more running - but the training continues hard in other ways...
Yesterday: 21:49, 7'30/mi
I may just accomplish my monthly goals after all. After back to back runs I'm at 48 miles with a 7'36 pace; just 2 miles from 50 (which I'll reach tomorrow in the 5K) and 3 seconds from 7'33. The pace goal is still fairly out of reach - but after running 5 straight times under 22 (at my home course) and with a pace under 7'30 - I feel like this month was altogether an improvement over last. I am obviously as in shape as ever. I've definitely had more times under 22 than last... it was just such a horrible start this month. It's amazing I got this close...
My knee felt great on Thursday; not so much yesterday, but still better than the previous runs. That is the most important thing. I'm amazed that the knee keeps holding on for me.
The goal for the next 36 hours is to rest! Rest the knees; rest the body; rest the mind. I also need to eat healthy and stay away from pop, alcohol.... you know the drill. No more running - but the training continues hard in other ways...
Wednesday, June 25, 2014
Race Week
Sunday: 21:33, 7'25/mi
Today: 21:46, 7'30/mi
Another race week is upon us. The venue will be the Clawson Firecracker 5K at 7pm this Sunday. I prefer my 5Ks be on Saturday mornings, but this the event I could register for in the next couple weeks - and I want to keep the 1-5k-per-month streak alive.
Two other streaks are in jeopardy, but I'm still hopeful: The first being 50 mile per month. I'm at 42 miles as of June 25. I need to get in three more in. On the surface that seems pretty doable (one every other day), but I've been battling knee pain lately, so that last run is going to be tough.
#2 is my streak of improvement each month. After a really stupid, horrible start this month, I've damn near caught up - but with only 3 runs left in the tank, I'm going to need to have some pretty awesome performances. (fortunately one of those runs is a 5K event - which I hope will be close to a 7-minute pace, and which might just do the trick. (Currently I'm 5 seconds behind last month's pace, at 7'38/m)
Actually, 4 out of my last 5 runs have been well under last month's pace - so even if I don't accomplish this goal - it's still pretty evident that as the month went by - I improved. (lesson learned - never again try running after just having eaten' at Famous Dave's. That's the reason I might ruin this streak)
Good news today on the knee. After a couple days off, there was literally no knee pain. i was able to pretty much put as much pressure as I wanted on it - which is something I can rarely do - even on good days. So the 2-day break really did the trick.
As far as the rest of the week, I should probably just go tomorrow and take a two-day break to rest the knees (and energy). That 2-day break last 5K seemed to work out pretty damn well.
Today: 21:46, 7'30/mi
Another race week is upon us. The venue will be the Clawson Firecracker 5K at 7pm this Sunday. I prefer my 5Ks be on Saturday mornings, but this the event I could register for in the next couple weeks - and I want to keep the 1-5k-per-month streak alive.
Two other streaks are in jeopardy, but I'm still hopeful: The first being 50 mile per month. I'm at 42 miles as of June 25. I need to get in three more in. On the surface that seems pretty doable (one every other day), but I've been battling knee pain lately, so that last run is going to be tough.
#2 is my streak of improvement each month. After a really stupid, horrible start this month, I've damn near caught up - but with only 3 runs left in the tank, I'm going to need to have some pretty awesome performances. (fortunately one of those runs is a 5K event - which I hope will be close to a 7-minute pace, and which might just do the trick. (Currently I'm 5 seconds behind last month's pace, at 7'38/m)
Actually, 4 out of my last 5 runs have been well under last month's pace - so even if I don't accomplish this goal - it's still pretty evident that as the month went by - I improved. (lesson learned - never again try running after just having eaten' at Famous Dave's. That's the reason I might ruin this streak)
Good news today on the knee. After a couple days off, there was literally no knee pain. i was able to pretty much put as much pressure as I wanted on it - which is something I can rarely do - even on good days. So the 2-day break really did the trick.
As far as the rest of the week, I should probably just go tomorrow and take a two-day break to rest the knees (and energy). That 2-day break last 5K seemed to work out pretty damn well.
Saturday, June 21, 2014
Back and Forth
Monday: 22:27, 7'40/m
Wednesday: 21:14, 7'19/m
Thursday: 22:27, 7'42/m
Today: 21:36, 7'27/mi
Since I turned 37.... every other run right has been either good/great or shitty; at least one minute worse or better than the run before. The good news is - I feel like the trend is in the right direction. I continue to cut down my monthly pace (now 7 seconds behind May), and as long as I run every other day - I'll hit the 50 mile mark for a fourth straight month :)
Although even my bad runs this week were not dreadful (22:27 ceiling) - I'd really like to get to a point where I'm consistently running under a 7'30 pace. I'm not that far away....
It's been a bad knee week. Today I limped for the first mile - till the adrenaline finally kicked it - and this was after a day off. It hurt pretty bad on Thursday too. I'll be sure to ice it tonight, but this always makes me nervous.
Wednesday: 21:14, 7'19/m
Thursday: 22:27, 7'42/m
Today: 21:36, 7'27/mi
Since I turned 37.... every other run right has been either good/great or shitty; at least one minute worse or better than the run before. The good news is - I feel like the trend is in the right direction. I continue to cut down my monthly pace (now 7 seconds behind May), and as long as I run every other day - I'll hit the 50 mile mark for a fourth straight month :)
Although even my bad runs this week were not dreadful (22:27 ceiling) - I'd really like to get to a point where I'm consistently running under a 7'30 pace. I'm not that far away....
It's been a bad knee week. Today I limped for the first mile - till the adrenaline finally kicked it - and this was after a day off. It hurt pretty bad on Thursday too. I'll be sure to ice it tonight, but this always makes me nervous.
Sunday, June 15, 2014
I'm still here
Oops. It's been ten days since I last wrote. You (I) probably thought I was done. I thought that myself after a second 3-day break in nine days, including one run at 8'25/m and another where I didn't even finish. In fact, before today, it had been almost a week almost six days since I ran a half-way descent time.
After eating pretty bad all week, drinking too much yesterday, and eating way too much pizza for lunch, I set out on my run today just hoping I would finish. I ended up having my best "home" time of the year at 21:00 exactly, and in fact, and I damn near broke a home course record.
So I can't tell you (i) how good it feels today. Running is so addictive, yet so easy to lose interest. After two long breaks, I just didn't feel like running anymore. It happens that quick. I'm so glad I mustered up the energy to get out there today. I went from zero to hero just like that. It's about time I entered into another race. I'll pick something out tonight for June :)
There was one good that came out of my first DNF in two months - I finally got to meet Olive, the paraplegic dog that chases after me for a bit at about the half way point each run. She's been doing this for years, and I was so dead on Friday - that I decided to call it quits and say hello.
Here's my runs for the past ten days:
Thursday, June 5: 23:07, 7'54/m
Friday, June 6: 21:27, 7'23/m
Tuesday: 22:10, 7'36/m
Wednesday: 24:10, 8'25/m
Thursday: (DNF)
Today: 21:00, 7'14/m
After eating pretty bad all week, drinking too much yesterday, and eating way too much pizza for lunch, I set out on my run today just hoping I would finish. I ended up having my best "home" time of the year at 21:00 exactly, and in fact, and I damn near broke a home course record.
So I can't tell you (i) how good it feels today. Running is so addictive, yet so easy to lose interest. After two long breaks, I just didn't feel like running anymore. It happens that quick. I'm so glad I mustered up the energy to get out there today. I went from zero to hero just like that. It's about time I entered into another race. I'll pick something out tonight for June :)
There was one good that came out of my first DNF in two months - I finally got to meet Olive, the paraplegic dog that chases after me for a bit at about the half way point each run. She's been doing this for years, and I was so dead on Friday - that I decided to call it quits and say hello.
Here's my runs for the past ten days:
Thursday, June 5: 23:07, 7'54/m
Friday, June 6: 21:27, 7'23/m
Tuesday: 22:10, 7'36/m
Wednesday: 24:10, 8'25/m
Thursday: (DNF)
Today: 21:00, 7'14/m
Wednesday, June 4, 2014
Super Run
Yesterday's Run: 22:15, 7'40/m
Today's Run: 21:28, 7'23/m
Today I had my second best "home" run of the year. Not only was the time great, but it felt really good. It wasn't till about 1.5 miles that I started to feel myself slowing down, and the usual sick feeling I get in the last half mile was barely an issue. Even after keeping up a fast pace the entire route, I still had plenty of gas for a nice charge at the end.
What a difference the weather makes. Running in the 80s, as I did the past two days, was absolutely miserable, and I was happy just to finish. Today was somewhere in the 60s. It even felt a bit cool at the start. As far as weather goes, I seem to gain a minute for every ten degrees:
Sunday: 80 degrees: 23:30
Tuesday: 70 degrees: 22:15
Wednesday: 60 degrees: 21: 28
What to take from this? I'm not going to necessarily stop running on a hot week - but I just need to realize going in that it's going to be rough - and the time is going to take a hit - and not to worry about it. As soon as cool weather hits - the good pace will return.
It also makes a difference when the knee feels better. Yesterday there was pretty severe pain the entire route. Today it felt its best in a month. There was literally no pain at all.
One more thing.... My pace has improved a minimum 13 minutes every month, and I desperately want that trend to continue. Well, after Sunday's debacle, my June pace began at 8'07 (May's was 7'33). After a two better runs it's down to 7'44. I'm sure it'll be back down below 7'44 before I know it, but let's see if I can get it under 7'33 by the end of the month - so the improvement can continue :)
Today's Run: 21:28, 7'23/m
Today I had my second best "home" run of the year. Not only was the time great, but it felt really good. It wasn't till about 1.5 miles that I started to feel myself slowing down, and the usual sick feeling I get in the last half mile was barely an issue. Even after keeping up a fast pace the entire route, I still had plenty of gas for a nice charge at the end.
What a difference the weather makes. Running in the 80s, as I did the past two days, was absolutely miserable, and I was happy just to finish. Today was somewhere in the 60s. It even felt a bit cool at the start. As far as weather goes, I seem to gain a minute for every ten degrees:
Sunday: 80 degrees: 23:30
Tuesday: 70 degrees: 22:15
Wednesday: 60 degrees: 21: 28
What to take from this? I'm not going to necessarily stop running on a hot week - but I just need to realize going in that it's going to be rough - and the time is going to take a hit - and not to worry about it. As soon as cool weather hits - the good pace will return.
It also makes a difference when the knee feels better. Yesterday there was pretty severe pain the entire route. Today it felt its best in a month. There was literally no pain at all.
One more thing.... My pace has improved a minimum 13 minutes every month, and I desperately want that trend to continue. Well, after Sunday's debacle, my June pace began at 8'07 (May's was 7'33). After a two better runs it's down to 7'44. I'm sure it'll be back down below 7'44 before I know it, but let's see if I can get it under 7'33 by the end of the month - so the improvement can continue :)
Sunday, June 1, 2014
Month by Month
Today's Run: 23:30, 8'07/m
Don't worry about today's run. I knew going in it was going to be rough. After all, I had just put in the run of my life the day before, it was like 85 degrees, and I had just eaten a hot dog. To be quite honest, I was amazed I even finished. The only reason I ran today was to lose another quarter of a pound, as I continue to work on this tummy. I really just wanted to get in a run - and nothing more.
Now that I've put that to rest, the real reason for writing today is that we're four months in now. Let's take a look at the progress, month by month:
February: 20.7 miles. 8'35/mi
March: 53.1 miles. 8'15/mi
April: 51.5 miles. 7'46/mi
May: 55.6 miles. 7'33/mi
So what are my goals in June? here the are. They are reasonable this time, and the goal is to meet ALL of these goals:
1. run 50+ miles again (4 straight months)
2. run a 5K in under 7 minute pace. (that's right, a one second improvement is all I ask for)
3. continue to improve my monthly pace (again, 7'32/mi will be sufficient)
You get the pattern. The goal this month is pretty much to not have any set backs. That'll be huge 5 months in. Because at this point - I am not as concerned now with time and medals as much as keeping at it. My other three running stints all lasted about four months. Even last year, though I ran from Jan to Oct - I took a break in June and declined mightely after that. This time I want it to be more than a stint. I want to keep at it through June, July, Summer, Fall, and Winter. That's the ultimate goal.
And if I can accomplish that, who knows where my times might end up...
Don't worry about today's run. I knew going in it was going to be rough. After all, I had just put in the run of my life the day before, it was like 85 degrees, and I had just eaten a hot dog. To be quite honest, I was amazed I even finished. The only reason I ran today was to lose another quarter of a pound, as I continue to work on this tummy. I really just wanted to get in a run - and nothing more.
Now that I've put that to rest, the real reason for writing today is that we're four months in now. Let's take a look at the progress, month by month:
February: 20.7 miles. 8'35/mi
March: 53.1 miles. 8'15/mi
April: 51.5 miles. 7'46/mi
May: 55.6 miles. 7'33/mi
So what are my goals in June? here the are. They are reasonable this time, and the goal is to meet ALL of these goals:
1. run 50+ miles again (4 straight months)
2. run a 5K in under 7 minute pace. (that's right, a one second improvement is all I ask for)
3. continue to improve my monthly pace (again, 7'32/mi will be sufficient)
You get the pattern. The goal this month is pretty much to not have any set backs. That'll be huge 5 months in. Because at this point - I am not as concerned now with time and medals as much as keeping at it. My other three running stints all lasted about four months. Even last year, though I ran from Jan to Oct - I took a break in June and declined mightely after that. This time I want it to be more than a stint. I want to keep at it through June, July, Summer, Fall, and Winter. That's the ultimate goal.
And if I can accomplish that, who knows where my times might end up...
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