18 miles, 3:30:00, 11:40 pace, 145 average heart rate.
36 miles this week, 310 miles total.
Another longest run ever. I started off really slow and was able to maintain pretty well throughout. The weather was fairly cool, considering I started at 5:30 AM. Not too humid, but it has been rainy this weekend. I was surprised that my heart rate stayed that low. It didn't really jump up until the last two miles. That seems to have been the case on previous runs...it generally stays low up until I pass whatever distance had previously been the longest. I had just a little bit of soreness the rest of today, but nothing serious at all. Seems like I should have more to say about this, but not much happened. Felt decent at the end, but was happy to stop running.
Sunday, August 30, 2009
Thursday, August 27, 2009
Run #54
5 miles, 53:29, 10:42 pace, 147 average heart rate.
18 miles this week, 292 miles total.
Normally, I workout with a personal trainer for an hour on Monday since that's a non-running day, but the guy was on vacation earlier this week, so I met with him today and then ran. Not that big a deal, but I did feel pretty sluggish for the first half mile. After that, my legs loosened up and it was quite easy. The high temperature was a bit lower and even though the actual humidity was higher than yesterday, it still felt pretty nice. I'm definitely having pizza for dinner.
18 miles this week, 292 miles total.
Normally, I workout with a personal trainer for an hour on Monday since that's a non-running day, but the guy was on vacation earlier this week, so I met with him today and then ran. Not that big a deal, but I did feel pretty sluggish for the first half mile. After that, my legs loosened up and it was quite easy. The high temperature was a bit lower and even though the actual humidity was higher than yesterday, it still felt pretty nice. I'm definitely having pizza for dinner.
Wednesday, August 26, 2009
Run #53
9 miles, 1:41:17, 11:15 pace, 156 average heart rate.
13 miles this week, 287 miles total.
Compare today's and yesterday's pace and average heart rate. 1:18 slower today, but 4 beats/minute faster. To quote Pete from O Brother, Where Art Thou, "That don't make no sense!" I guess it was a little hotter today, but still...
Speaking of, considering how disgusting the weather has been the past few weeks, today's marks of 80 F and 70% humidity felt downright autumnal. I even noticed some slightly yellow leaves for the first time. I'm really looking forward to running when it's 55 F and truly dry.
With 1/3 mile to go, I got bored with quick, small steps and decided to open it up a bit. Right at that moment, two guys who must be on Princeton University's cross-country team came up from behind and blew right past me. That was humbling.
13 miles this week, 287 miles total.
Compare today's and yesterday's pace and average heart rate. 1:18 slower today, but 4 beats/minute faster. To quote Pete from O Brother, Where Art Thou, "That don't make no sense!" I guess it was a little hotter today, but still...
Speaking of, considering how disgusting the weather has been the past few weeks, today's marks of 80 F and 70% humidity felt downright autumnal. I even noticed some slightly yellow leaves for the first time. I'm really looking forward to running when it's 55 F and truly dry.
With 1/3 mile to go, I got bored with quick, small steps and decided to open it up a bit. Right at that moment, two guys who must be on Princeton University's cross-country team came up from behind and blew right past me. That was humbling.
Tuesday, August 25, 2009
Run #52
4 miles, 39:48: 9:57 pace, 152 average heart rate.
4 miles this week, 278 miles total.
It's finally dried out a bit here in New Jersey. Made for a much more comfortable run. I spent all day thinking this was supposed to be a 5 mile run, so it was a nice little surprise to see that I only had to do 4.
I didn't stretch after the weekend run (I know, bad idea), so it took a mile or so for my legs to get loosened up. After that, it was very easy. I didn't realize my pace was under 10:00, though I probably should have slowed down a bit to lower the heart rate.
4 miles this week, 278 miles total.
It's finally dried out a bit here in New Jersey. Made for a much more comfortable run. I spent all day thinking this was supposed to be a 5 mile run, so it was a nice little surprise to see that I only had to do 4.
I didn't stretch after the weekend run (I know, bad idea), so it took a mile or so for my legs to get loosened up. After that, it was very easy. I didn't realize my pace was under 10:00, though I probably should have slowed down a bit to lower the heart rate.
Run #51
6 miles, 1:04:38, 10:46 pace, 147 average heart rate.
23 miles this week, 274 miles total.
I was in North Carolina last weekend. It was hot, humid, and I was exhausted from the previous week of work, so I cheated and only did 6 miles of what was supposed to be a 12 mile run. Since it was a step-back week, I don't feel entirely guilty about it. As long as I'm not cheating on the long runs...
Anyway, like I said; hot, humid and gross. There was a fairly significant mile-long hill starting around the 2-mile point, which made for a challenging first half. Beyond that, it was okay. The first and sixth miles were flat, so my heart rate stayed nice and low.
23 miles this week, 274 miles total.
I was in North Carolina last weekend. It was hot, humid, and I was exhausted from the previous week of work, so I cheated and only did 6 miles of what was supposed to be a 12 mile run. Since it was a step-back week, I don't feel entirely guilty about it. As long as I'm not cheating on the long runs...
Anyway, like I said; hot, humid and gross. There was a fairly significant mile-long hill starting around the 2-mile point, which made for a challenging first half. Beyond that, it was okay. The first and sixth miles were flat, so my heart rate stayed nice and low.
Thursday, August 20, 2009
Run #50
5 miles, 55:29, 11:06 pace, 151 average heart rate.
17 miles this week, 268 miles total.
Another day of craptastic weather, but at least it was a short run. Last night it crossed my mind how I now have a different idea of what constitutes a long run. 8 miles doesn't seem that far anymore. 26 miles still seems very far.
Anyway, my shins burned a little bit in the first half mile, but that went away. After that I was just kinda tired from the accumulated lack of sleep this week. Decent run, though.
17 miles this week, 268 miles total.
Another day of craptastic weather, but at least it was a short run. Last night it crossed my mind how I now have a different idea of what constitutes a long run. 8 miles doesn't seem that far anymore. 26 miles still seems very far.
Anyway, my shins burned a little bit in the first half mile, but that went away. After that I was just kinda tired from the accumulated lack of sleep this week. Decent run, though.
Run #49
8 miles, 1:39:13, 12:24 pace, 157 average heart rate.
12 miles this week, 263 miles total.
Turns out I'd rather run in the rain, at least compared to 85 F with 80% humidity. Partly because of the weather, and partly because working day shifts means a lack of sleep, my heart rate was high the entire time. Aside from that, I felt pretty good. Just kinda tired at the end.
I'm thinking the standard "220 minus age" formula for maximal heart rate might not be accurate for me. Even on the runs when my heart rate has been too high, based on that formula, I've felt pretty good. I've never had that tested professionally, and it probably doesn't matter at this point, but I may look into that another time.
12 miles this week, 263 miles total.
Turns out I'd rather run in the rain, at least compared to 85 F with 80% humidity. Partly because of the weather, and partly because working day shifts means a lack of sleep, my heart rate was high the entire time. Aside from that, I felt pretty good. Just kinda tired at the end.
I'm thinking the standard "220 minus age" formula for maximal heart rate might not be accurate for me. Even on the runs when my heart rate has been too high, based on that formula, I've felt pretty good. I've never had that tested professionally, and it probably doesn't matter at this point, but I may look into that another time.
Tuesday, August 18, 2009
Run #48
4 miles, 41:24, 10:20 pace, 148 average heart rate.
4 miles this week, 255 miles total.
The weather was really hot and humid today, and I worked a day shift, so I waited on tonight's run as long as I could. Watched some of the Favre press conference and then fell asleep on the couch. Woke up at 8:00 PM and it was still gross. Out the door, anyway. After one mile the wind picked up and the temperature dropped suddenly. One mile later the skies opened up. Luckily, I was halfway done, so I just turned around, but that was a soaking last two miles. On the plus side, the accumulated dirt got cleaned off my shoes.
Regarding the run itself...pretty easy.
4 miles this week, 255 miles total.
The weather was really hot and humid today, and I worked a day shift, so I waited on tonight's run as long as I could. Watched some of the Favre press conference and then fell asleep on the couch. Woke up at 8:00 PM and it was still gross. Out the door, anyway. After one mile the wind picked up and the temperature dropped suddenly. One mile later the skies opened up. Luckily, I was halfway done, so I just turned around, but that was a soaking last two miles. On the plus side, the accumulated dirt got cleaned off my shoes.
Regarding the run itself...pretty easy.
Saturday, August 15, 2009
Run #47
16 miles, 3:11:34, 11:58 pace, 152 average heart rate.
32 miles this week, 251 miles total.
Have to say that I'm quite pleased with myself at the moment. Since I got done with night shifts Friday morning, I decided to just stay on that schedule for an extra day and start today's run really early. So, out the door a little before 5:00 AM. It was still dark, but with a bit of light in the east. The temperature was fairly cool, but still humid.
Anyway, I started the first couple miles on relatively flat streets, but then did the hilly route twice in a row, and finished the last four miles back on the flatter area. The first 8 miles were pretty easy. Miles 9-12 were kinda tough, and I could feel myself slowing down after that, but I actually got a second wind in the 16th mile, which was nice since it was mostly uphill for the final stretch.
I kept to my regular schedule of walking and drinking every 2 miles and eating every 4 miles. During my 15 mile run two weeks ago, I ended having to walk a bit after each of the last 3 miles, but I felt pretty good throughout this morning. I'm going to stick with the Clif Shot Bloks. They taste good enough, feel more substantial in my stomach compared to the Jelly Belly Sport Beans, and are a lot easier to handle on the move than the jelly beans. The Camelbak Rogue is going to hold just enough water for my longest run, too, so that's good.
All in all, a very productive morning.
32 miles this week, 251 miles total.
Have to say that I'm quite pleased with myself at the moment. Since I got done with night shifts Friday morning, I decided to just stay on that schedule for an extra day and start today's run really early. So, out the door a little before 5:00 AM. It was still dark, but with a bit of light in the east. The temperature was fairly cool, but still humid.
Anyway, I started the first couple miles on relatively flat streets, but then did the hilly route twice in a row, and finished the last four miles back on the flatter area. The first 8 miles were pretty easy. Miles 9-12 were kinda tough, and I could feel myself slowing down after that, but I actually got a second wind in the 16th mile, which was nice since it was mostly uphill for the final stretch.
I kept to my regular schedule of walking and drinking every 2 miles and eating every 4 miles. During my 15 mile run two weeks ago, I ended having to walk a bit after each of the last 3 miles, but I felt pretty good throughout this morning. I'm going to stick with the Clif Shot Bloks. They taste good enough, feel more substantial in my stomach compared to the Jelly Belly Sport Beans, and are a lot easier to handle on the move than the jelly beans. The Camelbak Rogue is going to hold just enough water for my longest run, too, so that's good.
All in all, a very productive morning.
Thursday, August 13, 2009
Run #46
4 miles, 41:26, 10:22 pace, 144 average heart rate.
16 miles this week, 235 miles total.
It is a little cooler this morning, but there are also some rain sprinkles, so the humidity is still cranked. Yesterday and today I started on the route that has hills in the beginning, so I was kind of huffing and puffing for the first two miles, but the second two miles were very easy. My heart rate went below 140 on the downhills and stayed right around 145, otherwise. Not much else to say.
16 miles this week, 235 miles total.
It is a little cooler this morning, but there are also some rain sprinkles, so the humidity is still cranked. Yesterday and today I started on the route that has hills in the beginning, so I was kind of huffing and puffing for the first two miles, but the second two miles were very easy. My heart rate went below 140 on the downhills and stayed right around 145, otherwise. Not much else to say.
Wednesday, August 12, 2009
Run #45
8 miles, 1:28:31, 11:04 pace, 150 average heart rate.
12 miles this week, 231 miles total.
Today was definitely the sweatiest run I've ever had. It wasn't any warmer or more humid than yesterday, but the additional four miles definitely pushed it over the top. Aside from that, everything went pretty well. My shins had a tiny bit of burn. I haven't done those shin exercises in quite a while, so I better get back on that.
It'd be nice if my pace were quicker, but as long as I'm keeping my heart rate moderately low, I guess this will just have to do for now. Hopefully, things will get better as my fitness improves as the temperature and humidity drops.
12 miles this week, 231 miles total.
Today was definitely the sweatiest run I've ever had. It wasn't any warmer or more humid than yesterday, but the additional four miles definitely pushed it over the top. Aside from that, everything went pretty well. My shins had a tiny bit of burn. I haven't done those shin exercises in quite a while, so I better get back on that.
It'd be nice if my pace were quicker, but as long as I'm keeping my heart rate moderately low, I guess this will just have to do for now. Hopefully, things will get better as my fitness improves as the temperature and humidity drops.
Tuesday, August 11, 2009
Run #44
4 miles, 42:11, 10:34 pace, 145 average heart rate.
4 miles this week, 223 miles total.
It is a goddamn sauna outside this morning, and it's not even hot yet. 6:30 AM, 75 F, 80% humidity. That makes for a sweaty run. Luckily, it was also a short run, and things went well. My legs were a little tight at first, but quickly loosened up. Other than that, my pace and heart rate were good.
4 miles this week, 223 miles total.
It is a goddamn sauna outside this morning, and it's not even hot yet. 6:30 AM, 75 F, 80% humidity. That makes for a sweaty run. Luckily, it was also a short run, and things went well. My legs were a little tight at first, but quickly loosened up. Other than that, my pace and heart rate were good.
Thursday, August 6, 2009
Run #43
4 miles, 42:04, 10:31 pace, 142 average heart rate.
16 miles this week, 219 miles total.
Much better today. For starters, I got up at 5:30 and was out the door at 6:20. Turns out that being cloudy and 16 degrees cooler makes quite of difference. Who would have thought? My legs were still a little tired from yesterday, but not too bad. My heart rate was under control the whole time, too.
I'm traveling to Indianapolis this weekend for the Drum Corps International finals, so no long run this weekend. Next week I'll repeat this past week's runs, and from then on I'll be right on schedule for the remainder of the training program. Of course, that means no more skipping.
16 miles this week, 219 miles total.
Much better today. For starters, I got up at 5:30 and was out the door at 6:20. Turns out that being cloudy and 16 degrees cooler makes quite of difference. Who would have thought? My legs were still a little tired from yesterday, but not too bad. My heart rate was under control the whole time, too.
I'm traveling to Indianapolis this weekend for the Drum Corps International finals, so no long run this weekend. Next week I'll repeat this past week's runs, and from then on I'll be right on schedule for the remainder of the training program. Of course, that means no more skipping.
Wednesday, August 5, 2009
Run #42
8 miles, 1:35:40, 11:58 pace, 160 average heart rate.
12 miles this week, 215 miles total.
This run sucked. Hot and humid. It would help if I had better discipline and would get out of bed earlier, but I'm still catching up on sleep from the last stretch of day shifts. My legs were fine throughout, and I was a little out of breath, but not too bad. But my brain really wanted to quit. The hill during the last half mile was really tough. No matter how slow I ran, my heart rate was too high the entire time. Anyway, I kept repeating the positive thoughts for the last two miles, which helped quite a bit.
12 miles this week, 215 miles total.
This run sucked. Hot and humid. It would help if I had better discipline and would get out of bed earlier, but I'm still catching up on sleep from the last stretch of day shifts. My legs were fine throughout, and I was a little out of breath, but not too bad. But my brain really wanted to quit. The hill during the last half mile was really tough. No matter how slow I ran, my heart rate was too high the entire time. Anyway, I kept repeating the positive thoughts for the last two miles, which helped quite a bit.
Run #41
4 miles, 44:48, 11:13 pace, 153 average heart rate.
4 miles this week, 207 miles total.
This run was on Tuesday, but I forgot to log it. It was fairly hot and humid, but not terrible. My legs were a little sluggish for the first mile, but loosened up after that. Aside from that, a rather uneventful run. I recovered quickly from the long run on Saturday. Wasn't really sore or tight at all.
4 miles this week, 207 miles total.
This run was on Tuesday, but I forgot to log it. It was fairly hot and humid, but not terrible. My legs were a little sluggish for the first mile, but loosened up after that. Aside from that, a rather uneventful run. I recovered quickly from the long run on Saturday. Wasn't really sore or tight at all.
Saturday, August 1, 2009
Run #40
15 miles, 3:22:17, 13:29 pace, 152 average heart rate.
23 miles this week, 203 miles total.
Dang, 15 miles. I was not looking forward to this run. First, it's been hot, humid and shitty here the past week. Second, I'm working day shifts this weekend, which means I don't get enough sleep, and also means I'd be doing this run after working 12 hours. But all things considered, it ended up going rather well.
Thanks to Alissa for the tip about stopping the sloshing water noise from the Camelbak. Worked like a charm. I got out the door a little past 6:00, so I mostly got to run into shade, and the air was a lot drier. Since my pace was so slow, the last hour was pretty much in the dark. Maybe not the safest thing to do, but at least it was more comfortable.
Given the cold I just got over and the lack of sleep, I made a conscious effort to really slow my pace. I figured it would end up around 12:30, but I ended up walking for 2 minutes during the three breaks when I ate the Jelly Belly Sports Beans. Those turned out to be pretty good, though kind of a pain to get out of the bag while I was moving. The taste was similar to the Clif Shot Bloks.
Thanks to the pace, my heart rate never got out of control...just into the upper 160's on a couple of the bigger hills. I didn't really feel anything with my legs until a decent sized hill at the 10 mile mark. At the top of that my legs were kinda jelly, but recovered about a mile later. At that point I decided to take shorter water breaks every mile instead of every other mile. By mile 13 I was feeling some tightness all around both legs. Not really pain, just tightness. I'll have to do a good stretch. Aside from that, I finished fairly strong. Wasn't out of breath and my heart rate recovered pretty well.
We'll see how my legs feel tomorrow morning, but things seem fine at the moment. I'm looking forward to not running the next two days.
23 miles this week, 203 miles total.
Dang, 15 miles. I was not looking forward to this run. First, it's been hot, humid and shitty here the past week. Second, I'm working day shifts this weekend, which means I don't get enough sleep, and also means I'd be doing this run after working 12 hours. But all things considered, it ended up going rather well.
Thanks to Alissa for the tip about stopping the sloshing water noise from the Camelbak. Worked like a charm. I got out the door a little past 6:00, so I mostly got to run into shade, and the air was a lot drier. Since my pace was so slow, the last hour was pretty much in the dark. Maybe not the safest thing to do, but at least it was more comfortable.
Given the cold I just got over and the lack of sleep, I made a conscious effort to really slow my pace. I figured it would end up around 12:30, but I ended up walking for 2 minutes during the three breaks when I ate the Jelly Belly Sports Beans. Those turned out to be pretty good, though kind of a pain to get out of the bag while I was moving. The taste was similar to the Clif Shot Bloks.
Thanks to the pace, my heart rate never got out of control...just into the upper 160's on a couple of the bigger hills. I didn't really feel anything with my legs until a decent sized hill at the 10 mile mark. At the top of that my legs were kinda jelly, but recovered about a mile later. At that point I decided to take shorter water breaks every mile instead of every other mile. By mile 13 I was feeling some tightness all around both legs. Not really pain, just tightness. I'll have to do a good stretch. Aside from that, I finished fairly strong. Wasn't out of breath and my heart rate recovered pretty well.
We'll see how my legs feel tomorrow morning, but things seem fine at the moment. I'm looking forward to not running the next two days.
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