The final 20 miler of marathon training was on a beautiful late fall morning. The coolest morning yet this year and I could see plumes of smoke were streaiming out of runners' mouth as I drove down kelly Drive. I met up with Seebo, Kev J and E-mike at 8:30 in front of the museum.
We looped through Fairmount Park and Mike dropped off at Girard bridge around mile 7. Seebo and I continued on our way down 34th into University City, to South and then back up the path to the Art Museum where Seebo and I parted ways.
I had a nagging ache in my upper left calf that started on the downhill at Lansdowne. I stopped to relieve myself behind a tree and when I picked it up to catch up with the group I felt a twinge in my calf. Nothing bad just letting me know it was there and it was feeling to good this morning.
I could feel it tightening up as we continued on our way. I was heading up MLK and stopped at the first water fountain for a sip. When I started running again I could really tell it had tightened up. I debated on just running home from there and saving myself the 5 miles back to the Art Museum. Was this something bad or just an ache? Was it worth cutting my last long run short?
I decided to keep going. I ran into some of the Phily Runners group heading down Kellly Drive and fell into pace with Ben, a newer runner to the group that kept me company to the Art Museum and for one additional mile on the path exstension. 21 miles total in 2hr 45 minutes.
My leg was sore and after a 15 minute ride home in the car it was tight. I limped into the house and iced it up for a while, stretched and hoped for the best.
Thankfully this morning it isn't to bad. It is a little tight walking and sore to the touch. I had planned on 5 miles today, taking me to 70 for the week but not anymore. I'll take today and tomorrow off and depending on how I feel maybe Tuesday as well. No sense in pushing it if I don't have too. I guess it couldn't have come at a better time considering I start my taper this week.
286 miles for September, my biggest month by almost 30 miles. Yesterday was my 20th day in a row and my biggest mileage week. I am happy to take a break.
Saturday, September 30, 2006
Friday, September 29, 2006
Wednesday & Thursday
Villanova 5K on Wednesday night. It was definitely the most informal 5K that I have run. No number, no clocks, just three laps around the campus on a circuit that was a little short of a mile. I ran fairly hard but not all out and I think I came in 4th or 5th. It was hard to determine because half way throughthe second lap you were passing the people walking the course. I finished somewhere around 17 minutes. With a 2 mile warm up and a fourth lap for cool down that puts me somewhere around 5 miles for the day.
Thursday was an event. The one and only Jim Mayo has returned in a big way from his foot injury. 8.5 miles all around Fairmount Park with Jim, Jenn and E-Mike. Relaxing pace and good conversation made a nice run. 76 minutes.
Thursday was an event. The one and only Jim Mayo has returned in a big way from his foot injury. 8.5 miles all around Fairmount Park with Jim, Jenn and E-Mike. Relaxing pace and good conversation made a nice run. 76 minutes.
Wednesday, September 27, 2006
Monday & Tuesday
Monday was 10 out to the Art Museum and back. I wanted to take it slow and I am tired of looking at my watch so I started the stopwatch and didn't look at it for the rest of the run.
My lower left leg was very tight in the beginning of the run and I stopped a few times to stretch it out. Things eventually loosened up and the way home was a bit faster than the way out. 10 miles in 81 minutes.
Tuesday I put in 5.5 miles before the group run. Up over Lemon Hill, Girard, 34th to Spruce and then across the South Street Bridge and back to the Art Museum. My leg was again tight at first but loosened up more quickly and I felt fine most of the way.
I ran with Jenn and a new guy Travis from the group. Surprisingly the pace dropped down to about 7:00 flat and it didn't slow down. It turns out that the new guy is also running the Chicago Marathon and he has a a goal time about the same as mine.
After the group run I went out for another exciting 4 miles on the Kelly Drive to put me at 14.5 miles in 1hr 46 minutes. Much faster overall than I really anticipated and things felt good.
Tonight is a 5K at Villanova that a bunch of people from my work are going to run. I have promised myself not to race it. I think I'll shoot for 6:30's and take it easy.
My lower left leg was very tight in the beginning of the run and I stopped a few times to stretch it out. Things eventually loosened up and the way home was a bit faster than the way out. 10 miles in 81 minutes.
Tuesday I put in 5.5 miles before the group run. Up over Lemon Hill, Girard, 34th to Spruce and then across the South Street Bridge and back to the Art Museum. My leg was again tight at first but loosened up more quickly and I felt fine most of the way.
I ran with Jenn and a new guy Travis from the group. Surprisingly the pace dropped down to about 7:00 flat and it didn't slow down. It turns out that the new guy is also running the Chicago Marathon and he has a a goal time about the same as mine.
After the group run I went out for another exciting 4 miles on the Kelly Drive to put me at 14.5 miles in 1hr 46 minutes. Much faster overall than I really anticipated and things felt good.
Tonight is a 5K at Villanova that a bunch of people from my work are going to run. I have promised myself not to race it. I think I'll shoot for 6:30's and take it easy.
Tuesday, September 26, 2006
10 miles out to the Art Museum Last night. I didn't really want to push it and I am tired at looking at my splits so I started my watch and just didn't look at it after that.
My left leg was tight right from the start. Around my ankle and up my calve a little bit. It wasn't a sharp pain just a sore kind of tightness. I stretched it out a few times on the way out but it wasn't loosening up. When I got to turn around at the Art Museum I really made an effort to loosen it up and spent about 5 minutes stretching.
It worked, steadily feeling better on the return trip and the looser it got the quicker I ran. I felt good by the end and I was probably in hitting 7:30. 10 miles in 81 minutes.
I have a planned 14 tonight but if the leg is really acting up I might cut it short and save it for Thursday.
My left leg was tight right from the start. Around my ankle and up my calve a little bit. It wasn't a sharp pain just a sore kind of tightness. I stretched it out a few times on the way out but it wasn't loosening up. When I got to turn around at the Art Museum I really made an effort to loosen it up and spent about 5 minutes stretching.
It worked, steadily feeling better on the return trip and the looser it got the quicker I ran. I felt good by the end and I was probably in hitting 7:30. 10 miles in 81 minutes.
I have a planned 14 tonight but if the leg is really acting up I might cut it short and save it for Thursday.
Sunday, September 24, 2006
Parkway 5K
Got up early and Heather and I headed down to the Parkway, for a 5K where I hoped to help team "EZ on the Eyes" defend their 1st place title from last year.
It was a large crowd, especially for a 5K, but I had no trouble picking up my race packet. Pinned it on and went for a 2 mile warm-up run through the city. It was warm and I was sweating profusely by the time I finished. Not the best conditions to race but not horrible.
I made a mistake lining up and ended up to far back. I should have forgotten about courtesy and shoved my way up front. I was in a hole from the gun that I had to climb out of by weaving, dodging, and dipping around people until I got to the outside and could make up some ground.
I passed a lot of runners on the parkway as we raced towards MLK. The first mile went by in 6:07, I was hoping to come through this mile in 5:40 or so. The bad start and tired legs had slowed me down a bit.
I was still passing a lot of runners going out on MLK, turned around, passed mile 2 in 12:03, a 5:56 mile. Things had sped up. I was feeling OK and had setteld into a group of runners that I wasn't passing so rapidly. Back to the parkway where I passed a couple guys and tried to hold pace.
The last 1/4 mile or so I was slightly behind another runner. We went back and forth for the lead a couple times but he was able to pull ahead of me in the last bit. Looking back at these duels for position I always feel like I could have given a little more but at the time I feel like I am all out. I think hindsight is forgetful, or at least I hope it is.
Post-race there was a lot of good food, as promised by last years runners, and good laughs as some of the Philly Runners chatted waiting for the awards. The wait was long and I was getting antsy to get rolling, luckily I waited.
Our team again won first place, and the second place team was also composed of Philly Runners. A 1-2 finish. (This fucking underline popped up when I was making a link and now I can't get rid of it so I am not going to worry about it) Seebo finished 2nd in the race which I think was a big improvement from last year. Surprisingly my time was good enough for a 1st place finish in my new and improved 30-34 age group. My best race finish to date.
My time was not a PR, that being 18:20, but it was only my second 5K under 19 and it came after a long week of running. I am happy with it. Hopefully I'll hit a 5K PR after the marathon.
The week was 64.4 miles, my biggest yet by a whopping o.4 miles. 1 More week of training in which I hope to hit 70 miles and then it is time for taper. I am looking forward to it.
In other news I was able to find Ian's Berlin finish info on the web. A 1:22 1st half and a 1:31:30 second half for a 2:54:08 Maybe he had a little trouble in the second half or maybe he grabbed to many beers from those germans on the course. Congratulations on another good finish.
It was a large crowd, especially for a 5K, but I had no trouble picking up my race packet. Pinned it on and went for a 2 mile warm-up run through the city. It was warm and I was sweating profusely by the time I finished. Not the best conditions to race but not horrible.
I made a mistake lining up and ended up to far back. I should have forgotten about courtesy and shoved my way up front. I was in a hole from the gun that I had to climb out of by weaving, dodging, and dipping around people until I got to the outside and could make up some ground.
I passed a lot of runners on the parkway as we raced towards MLK. The first mile went by in 6:07, I was hoping to come through this mile in 5:40 or so. The bad start and tired legs had slowed me down a bit.
I was still passing a lot of runners going out on MLK, turned around, passed mile 2 in 12:03, a 5:56 mile. Things had sped up. I was feeling OK and had setteld into a group of runners that I wasn't passing so rapidly. Back to the parkway where I passed a couple guys and tried to hold pace.
The last 1/4 mile or so I was slightly behind another runner. We went back and forth for the lead a couple times but he was able to pull ahead of me in the last bit. Looking back at these duels for position I always feel like I could have given a little more but at the time I feel like I am all out. I think hindsight is forgetful, or at least I hope it is.
Post-race there was a lot of good food, as promised by last years runners, and good laughs as some of the Philly Runners chatted waiting for the awards. The wait was long and I was getting antsy to get rolling, luckily I waited.
Our team again won first place, and the second place team was also composed of Philly Runners. A 1-2 finish. (This fucking underline popped up when I was making a link and now I can't get rid of it so I am not going to worry about it) Seebo finished 2nd in the race which I think was a big improvement from last year. Surprisingly my time was good enough for a 1st place finish in my new and improved 30-34 age group. My best race finish to date.
My time was not a PR, that being 18:20, but it was only my second 5K under 19 and it came after a long week of running. I am happy with it. Hopefully I'll hit a 5K PR after the marathon.
The week was 64.4 miles, my biggest yet by a whopping o.4 miles. 1 More week of training in which I hope to hit 70 miles and then it is time for taper. I am looking forward to it.
In other news I was able to find Ian's Berlin finish info on the web. A 1:22 1st half and a 1:31:30 second half for a 2:54:08 Maybe he had a little trouble in the second half or maybe he grabbed to many beers from those germans on the course. Congratulations on another good finish.
Saturday, September 23, 2006
Friday night was an easy 8 on Forbidden Drive in prep for a long run Saturday Morning. Nothing really of note. Just putting in the miles.
Saturday I met up with E- Mike, Seebo and Elizabeth for a route through Fairmount Park , East Falls, Manayunk and then over the hills of Belmont back to the museum. I expected a slow run with E-Mike when we planned it on Thursday night but things turned out a little slower than I would have liked.
It started off easy, as expected, and I hung back with e-Mike as Seebo and Elizabeth pulled ahead a bit. The weather was cloudy annd humid but fairly cool and I was warming up to the run as we wound through Fairmount Park. We crossed Strawberry Mansion Bridge and made a left onto Ridge Avenue. At this point Seebo, and Elizabeth really started to pull away, not that they were flying but Mike and I weren't moving out to quickly.
I hung back with Mike and things just never really picked up. We took it slow through Manayunk and up Belmont back to Fairmount Park. There were times when I just really wanted to get moving but the conversation was flowing and I could tell Mike was having a rough go of it so I didn't want to leave him hanging.
In any case we weaved through East Fairmount back to the Art Museum in 2hr and 28 minutes. I am undecided if the slower pace was easier or harder on my legs. Slower paces usually do less damage but the total time had to take it's toll.
I guess I will find out tomorrow morning at a 5K on the Parkway. I am filling in a for a superior runner on a team that won the grand price last year, a meal for 10 at the Four Seasons. I think our chances are slim of repeating but I am interested to see how I do.
Saturday I met up with E- Mike, Seebo and Elizabeth for a route through Fairmount Park , East Falls, Manayunk and then over the hills of Belmont back to the museum. I expected a slow run with E-Mike when we planned it on Thursday night but things turned out a little slower than I would have liked.
It started off easy, as expected, and I hung back with e-Mike as Seebo and Elizabeth pulled ahead a bit. The weather was cloudy annd humid but fairly cool and I was warming up to the run as we wound through Fairmount Park. We crossed Strawberry Mansion Bridge and made a left onto Ridge Avenue. At this point Seebo, and Elizabeth really started to pull away, not that they were flying but Mike and I weren't moving out to quickly.
I hung back with Mike and things just never really picked up. We took it slow through Manayunk and up Belmont back to Fairmount Park. There were times when I just really wanted to get moving but the conversation was flowing and I could tell Mike was having a rough go of it so I didn't want to leave him hanging.
In any case we weaved through East Fairmount back to the Art Museum in 2hr and 28 minutes. I am undecided if the slower pace was easier or harder on my legs. Slower paces usually do less damage but the total time had to take it's toll.
I guess I will find out tomorrow morning at a 5K on the Parkway. I am filling in a for a superior runner on a team that won the grand price last year, a meal for 10 at the Four Seasons. I think our chances are slim of repeating but I am interested to see how I do.
Friday, September 22, 2006
Set out with a good Thursday night crew, Alex, Stevus, E-Mike and I. The weather was again cool and perfect for running. The pace was easy and conversation was just about non-stop.
We ran through West Fairmount and then crossed Strawberry Mansion Bridge to finish through East Fairmount. We discussed Alex's up-coming marathon, his training, his goals and his near-death experinces in Boulder, CO.
A nice recovery run. 8 miles in 68 minutes.
We ran through West Fairmount and then crossed Strawberry Mansion Bridge to finish through East Fairmount. We discussed Alex's up-coming marathon, his training, his goals and his near-death experinces in Boulder, CO.
A nice recovery run. 8 miles in 68 minutes.
Thursday, September 21, 2006
Have you ever gotten that feeling when you are running that somehow your legs are disconnected from your lungs? Like they have found an alternate oxygen supply and they no longer need your lungs to do all the work. Once in a while it will strike, usually after a several miles, on a slight downhill, when the wind is at your back and the temps are cooler than they have been in awhile, like last night.
I started off easy from house up over the Bloody Nipple and through Fairmount Park winding my way around at a slowly increasing pace. The weather was perfect, cool, calm and the sun was low in the sky. A beautiful view of city skyline as cruised down Belmont Mansion Drive over St Georges and down South Concourse. I picked up the pace as I went behind the zoo and by the time I got in front of the Art Museum that feeling had arrived.
I was flying down Kelly Drive. At the beginning of the run I had planned for some fast miles on Kelly Drive, if my legs felt up to it. So I was shooting for sub 6:30 for 3 miles after a quick stop at Lloyd Hall. The first was 6:25, I laid off the pace a bit and the second came in at 6:15. Wow, I was definitely running hard but I was comfortable and this pace was coming more easily then I can remember. The third mile was 6:08 making miles 10, 11, & 12 tempo miles for the run.
I finished the last mile at a much easier pace. I passed Veena, going the other way, after Falls Bridge. I was tempted to say hi but it was dark and I don't think she really knows who I am.
I was elated when I got home. A conservative 14 miles in 1hr 45 min. I had hit a high on the run and it came right in the front door with me, I was bouncing of the walls for an hour or so. Seebo has reffered to these runs as "bottle days", that it would be nice to save a day like this for a race so you could take it off the shelf and run your best.
I'd like to think that I have been slowly filling that bottle over the past couple months and it will topped off by the end of next week. Just sitting there with a big Oct 22nd label it.
I started off easy from house up over the Bloody Nipple and through Fairmount Park winding my way around at a slowly increasing pace. The weather was perfect, cool, calm and the sun was low in the sky. A beautiful view of city skyline as cruised down Belmont Mansion Drive over St Georges and down South Concourse. I picked up the pace as I went behind the zoo and by the time I got in front of the Art Museum that feeling had arrived.
I was flying down Kelly Drive. At the beginning of the run I had planned for some fast miles on Kelly Drive, if my legs felt up to it. So I was shooting for sub 6:30 for 3 miles after a quick stop at Lloyd Hall. The first was 6:25, I laid off the pace a bit and the second came in at 6:15. Wow, I was definitely running hard but I was comfortable and this pace was coming more easily then I can remember. The third mile was 6:08 making miles 10, 11, & 12 tempo miles for the run.
I finished the last mile at a much easier pace. I passed Veena, going the other way, after Falls Bridge. I was tempted to say hi but it was dark and I don't think she really knows who I am.
I was elated when I got home. A conservative 14 miles in 1hr 45 min. I had hit a high on the run and it came right in the front door with me, I was bouncing of the walls for an hour or so. Seebo has reffered to these runs as "bottle days", that it would be nice to save a day like this for a race so you could take it off the shelf and run your best.
I'd like to think that I have been slowly filling that bottle over the past couple months and it will topped off by the end of next week. Just sitting there with a big Oct 22nd label it.
Wednesday, September 20, 2006
Monday & Tuesday
I surprised myself Monday night. I went out to run as far as my legs felt good. I thought it would be about 6 miles but I got 3 miles in on the trails in the Wissahickon and I didn't want to turn around. I went down to forbidden drive and ran out to Valley Green and back home. About 8.5 miles in 68 minutes.
Tuesday night I joined the group for 5. There are so many new faces in the group and I am slowly realizing that a lot of these new faces are now regulars.
The first 2.5 miles went more quickly than I wanted at about 7:15 pace and then I started to cramp up. The type of cramps I got when I first started running and my gut felt like it was in a knot. I was wondering why but I didn't really let it bother me... maybe it was the handful of pretzels I ate before going down to the run or the fact that I really really had to pee. Just took it easy on the way back and made a pit stop at Lloyd Hall. 5 miles in 38 minutes.
Tuesday night I joined the group for 5. There are so many new faces in the group and I am slowly realizing that a lot of these new faces are now regulars.
The first 2.5 miles went more quickly than I wanted at about 7:15 pace and then I started to cramp up. The type of cramps I got when I first started running and my gut felt like it was in a knot. I was wondering why but I didn't really let it bother me... maybe it was the handful of pretzels I ate before going down to the run or the fact that I really really had to pee. Just took it easy on the way back and made a pit stop at Lloyd Hall. 5 miles in 38 minutes.
Sunday, September 17, 2006
PDR
Sitting here watching the Eagles more relaxed then I have been over the last few days or even the last week. For some reason I was stressing myself over the run today. Happily my worries were unfounded.
My plan was 20 miles today with the race at marathon pace or a little faster. I got up early, followed my long run morning routine and took off running to the start at 6:45. I immediately felt like it was going to be a good day. The legs felt great and I kept the pace easy. 45 minutes and a little over 5 miles later I was at the start.
Lined up at the back of corral one, as planned, to meet with Steve G. who I was hopefully going to pace to a sub 1:30. First mile was just over 7 and the next several were a little faster at about 6:55. I was sweating like crazy but feeling great. It was nice not going all out and really taking in the run. The miles and pace came easy and before I knew we were on MLK.
At this point the miles started to slow down and I could tell that Steve was struggling. I tried to lead him by a couple steps and pick up the pace but I guess it just wasn't his day. After a 7:18 mile 7 split Steve told me to go and I picked up the pace. The next mile came in at just under 7 and things continually sped up from there.
I was cruising down Kelly, 6:50, 6:43, 6:38, 6:36 and the last 1.1 at 7:12. This is exactly how I had hoped the race would go. Finished in 1:30. A course PR for me. Afterwards Steve K and I cooled down with a couple miles that put me over 20 for the day and 62 for the week.
I looked at today as my last big hump in marathon training. I don't start tapering for two weeks but I have no fast long runs planned so they should be a little easier. The race gave me some confidence and fitness for the marathon, just like it was supposed to.
Congrats to all the Philly Runners in the race today. A special shout out to Seebo who ran a 1.5 minute PR with a 1:13:something. PR's don't come easy when you are running at that level let alone a minute and a half.
Ohh also. If you are bored and happen to look up my official time on the race website you won't see it. I forgot my chip :(. If had really been racing I would have been pissed but because I wasn't no big deal.
My plan was 20 miles today with the race at marathon pace or a little faster. I got up early, followed my long run morning routine and took off running to the start at 6:45. I immediately felt like it was going to be a good day. The legs felt great and I kept the pace easy. 45 minutes and a little over 5 miles later I was at the start.
Lined up at the back of corral one, as planned, to meet with Steve G. who I was hopefully going to pace to a sub 1:30. First mile was just over 7 and the next several were a little faster at about 6:55. I was sweating like crazy but feeling great. It was nice not going all out and really taking in the run. The miles and pace came easy and before I knew we were on MLK.
At this point the miles started to slow down and I could tell that Steve was struggling. I tried to lead him by a couple steps and pick up the pace but I guess it just wasn't his day. After a 7:18 mile 7 split Steve told me to go and I picked up the pace. The next mile came in at just under 7 and things continually sped up from there.
I was cruising down Kelly, 6:50, 6:43, 6:38, 6:36 and the last 1.1 at 7:12. This is exactly how I had hoped the race would go. Finished in 1:30. A course PR for me. Afterwards Steve K and I cooled down with a couple miles that put me over 20 for the day and 62 for the week.
I looked at today as my last big hump in marathon training. I don't start tapering for two weeks but I have no fast long runs planned so they should be a little easier. The race gave me some confidence and fitness for the marathon, just like it was supposed to.
Congrats to all the Philly Runners in the race today. A special shout out to Seebo who ran a 1.5 minute PR with a 1:13:something. PR's don't come easy when you are running at that level let alone a minute and a half.
Ohh also. If you are bored and happen to look up my official time on the race website you won't see it. I forgot my chip :(. If had really been racing I would have been pissed but because I wasn't no big deal.
Saturday, September 16, 2006
Two runs Friday and Saturday to rest up a bit for the Philly Half-Marathon tomorrow.
3 miles on Forbidden Drive running and then three miiles back walking. No particular reason to walk excpet that Heather and I just felt like it. My legs were a little zapped and walking home seemed very appeailing when she mentioned it.
Today was 5 miles on the trails. Short easy trail runs always seem to loosen my legs up and get rid of any lingering achiness in my ankles. Hopefully it worked today.
I am now headed off to join a bunch of other Philly runners for a little carb loading at Andy's house. He has promised carb-loading with some latino flare, I am looking forward to it.
Tomorrow will be an easy 7 miles to the start of the race and then 13.1 miles at marathon pace. I have been roughly approximating this on several of my longs runs already but for some reason I am a little more nervous for an actual race. I guess it is a better prep for marathon day.
3 miles on Forbidden Drive running and then three miiles back walking. No particular reason to walk excpet that Heather and I just felt like it. My legs were a little zapped and walking home seemed very appeailing when she mentioned it.
Today was 5 miles on the trails. Short easy trail runs always seem to loosen my legs up and get rid of any lingering achiness in my ankles. Hopefully it worked today.
I am now headed off to join a bunch of other Philly runners for a little carb loading at Andy's house. He has promised carb-loading with some latino flare, I am looking forward to it.
Tomorrow will be an easy 7 miles to the start of the race and then 13.1 miles at marathon pace. I have been roughly approximating this on several of my longs runs already but for some reason I am a little more nervous for an actual race. I guess it is a better prep for marathon day.
Friday, September 15, 2006
Thursday in the Rain
I made it down to the Art Museum a little early to put in a bout 5 miles beforehand. The normal Thursday night PR crew was reduced to English Mike and I due, I think to a variety of factors. The rain, marathon tapering and worst of all, injuries.
We set off on a loop into West Fairmount Park over the Strawberry Mansion Bridge and then back over Girard to Lloyd Hall. The pace was easy and the conversation flowed as we made our way along in the dreary weather.
What had been a misting became a steady rain halfway through the run but at this point I don't think either of us really noticed. The pace steadily increased through the run as is often the case with E-Mike. He needs a few miles to get warmed up and into a run and then starts to pick it up. We were really cruising going down the hill at Lansdowne and back up to Girard.
I hate this intersetion at Girard and 34th. A ton of traffic and a lot of turning cars makes for a very unfriendly pedestrain crossing and it was amplified last night. Mike and I had the light and were making our way across the street. A car to our left was making a right off of Girard onto 34th and nearly took our legs out from under us as she inched forward waiting for a break in traffic so she could make her turn. Luckily she didn't get the break in traffic. My hand smacking the hood and Mike yelling at the car got her attention and she apologized out the window. I was inches away from her bumper and I don't even want to think about what would have happened if she hit the gas.
We finished at Lloyd Hall. 13 miles in about 1hour 45min. Now a couple of short easy days before the Philly Half-Marathon on Sunday.
We set off on a loop into West Fairmount Park over the Strawberry Mansion Bridge and then back over Girard to Lloyd Hall. The pace was easy and the conversation flowed as we made our way along in the dreary weather.
What had been a misting became a steady rain halfway through the run but at this point I don't think either of us really noticed. The pace steadily increased through the run as is often the case with E-Mike. He needs a few miles to get warmed up and into a run and then starts to pick it up. We were really cruising going down the hill at Lansdowne and back up to Girard.
I hate this intersetion at Girard and 34th. A ton of traffic and a lot of turning cars makes for a very unfriendly pedestrain crossing and it was amplified last night. Mike and I had the light and were making our way across the street. A car to our left was making a right off of Girard onto 34th and nearly took our legs out from under us as she inched forward waiting for a break in traffic so she could make her turn. Luckily she didn't get the break in traffic. My hand smacking the hood and Mike yelling at the car got her attention and she apologized out the window. I was inches away from her bumper and I don't even want to think about what would have happened if she hit the gas.
We finished at Lloyd Hall. 13 miles in about 1hour 45min. Now a couple of short easy days before the Philly Half-Marathon on Sunday.
Wednesday, September 13, 2006
Run for Your Life 5K
I almost missed the start. I didn't really look at the race brochure to well and for some reason I thought it started at 6:30. I warmed up for 1.5 miles and then hit the bathrooms. When I came out of the bathroom I saw that the entire field was lined up and it was 6:00. Oh Shit.
I ran over to the start, got in line, said hi to Goat another Philly Runner that was in the race and the horn sounded. I made it by about 20 secs.
I wasn't feeling to great during my warm up and things continued that way. Almost immediately it felt like I pulled muscle at the top of my butt over my right leg. A little pain but I guess it didn't really slow me down. I quickly got towards the front and I saw that there were about 15 people in front of me after a 1/2 mile.
Fell into a decent pace that didn't feel like I was pushing to hard and went through the first mile in about 5:55. That would be my last split for the race because I had forgotten my watch and there were no more clocks.
Down a big hill, a couple of little out and backs and I had worked my way into 10th by the 2nd mile. I was racing okay but I just didn't feel good. I was forcing the pace and didn't feel smooth. A couple smaller hills and then it was a turn up the massive hill we had come down earlier in the race.
I passed one guy on the hill and came around the final bend to see I was going to miss last years time. Finished in 19:07, to last years 19:00. 9th place, the same as last year, and 2nd in my new age group 30-39. My work team came in third in the team competition, and I can happily say that I was the fastest on the team.
The mile cooldown after the run felt like total crap and I struggled through it a bit. I was tight sore and now I had a nagging muscle pull. Wahhh Wahhh Wahhh. Felt a little sick and somehow the race had really put me in a bad mood.
I woke up this morning with a better outlook. My legs feel better and overall I feel better. I raced a 19:07 on a bad day this year and last year I ran a 19:00 on one of my best days. I'd say that is an improvement.
I ran over to the start, got in line, said hi to Goat another Philly Runner that was in the race and the horn sounded. I made it by about 20 secs.
I wasn't feeling to great during my warm up and things continued that way. Almost immediately it felt like I pulled muscle at the top of my butt over my right leg. A little pain but I guess it didn't really slow me down. I quickly got towards the front and I saw that there were about 15 people in front of me after a 1/2 mile.
Fell into a decent pace that didn't feel like I was pushing to hard and went through the first mile in about 5:55. That would be my last split for the race because I had forgotten my watch and there were no more clocks.
Down a big hill, a couple of little out and backs and I had worked my way into 10th by the 2nd mile. I was racing okay but I just didn't feel good. I was forcing the pace and didn't feel smooth. A couple smaller hills and then it was a turn up the massive hill we had come down earlier in the race.
I passed one guy on the hill and came around the final bend to see I was going to miss last years time. Finished in 19:07, to last years 19:00. 9th place, the same as last year, and 2nd in my new age group 30-39. My work team came in third in the team competition, and I can happily say that I was the fastest on the team.
The mile cooldown after the run felt like total crap and I struggled through it a bit. I was tight sore and now I had a nagging muscle pull. Wahhh Wahhh Wahhh. Felt a little sick and somehow the race had really put me in a bad mood.
I woke up this morning with a better outlook. My legs feel better and overall I feel better. I raced a 19:07 on a bad day this year and last year I ran a 19:00 on one of my best days. I'd say that is an improvement.
Monday, September 11, 2006
Sunday was a planned day off to watch football and recover from Saturday's long run. My calves were a little crampy all day and threatened to charlie horse several times before I could change position and loosen them up.
Looking back I shouldn't have run the long run that hard. I had planned on a easier long run but the pace just kind of happened on it's own so I went with it.
Anyhow, today my legs were still tight and cramping although I felt fine running. 6 miles on Forbidden Drive in 47 minutes. Nice and easy.
I have a 5K at the Malvern Corporate Center tomorrow night. I ran this race last year, finished 9th overall and 3rd in my age group in 19 flat. Not the best time but the course is hilly and finishes on a 1/4 mile uphill. I was hoping to really race it and try and beat last years time but I'll have to see how the legs feel.
On a good note with tonights run I broke 1500 miles for the year and also topped my total mileage for all of last year with 3 months to spare.
Looking back I shouldn't have run the long run that hard. I had planned on a easier long run but the pace just kind of happened on it's own so I went with it.
Anyhow, today my legs were still tight and cramping although I felt fine running. 6 miles on Forbidden Drive in 47 minutes. Nice and easy.
I have a 5K at the Malvern Corporate Center tomorrow night. I ran this race last year, finished 9th overall and 3rd in my age group in 19 flat. Not the best time but the course is hilly and finishes on a 1/4 mile uphill. I was hoping to really race it and try and beat last years time but I'll have to see how the legs feel.
On a good note with tonights run I broke 1500 miles for the year and also topped my total mileage for all of last year with 3 months to spare.
Saturday, September 09, 2006
Start Slow - Finish Strong
I started this long run, like many this year, with no idea of what route I am going to run. I got to the front of the Art museum at 8:00 am hoping I might find a couple other people who just felt like running 16-20 miles for the day but none were to be found so I headed of on my own.
A couple miles up MLK and it felt humid, and warm, the sun was beating down on me and I had horrble images of me crashing at mile 15 of my long run due to dehydration. I debated on just running the loop and pushing my long run to Sunday but then decided I was just being a whiney bitch and kept going.
I turned up MLK and onto the trails. I passed a large group of middle-high school students who must have been getting ready for a cross-country meet. I was hoping I didn't get passed by 13 year olds on the trails. Once I got into the woods, things cooled down a bit and fell into a good groove that carried me through the rest of the run.
Lots of winding through the trails in West Fairmount a water fountain stop and before you know it I was an hour into the run, headed across strawberry mansion bridge and feeling great. Ran through East Fairmount to Girard and then Lansdowne hill, North Concourse, Belmont and back down Montgomery again. Turned up MLK and was floored by my first 1/4 mile split indicating a 6:45 mile. I really thought I must have timed it wrong but it was true. I hit a 6:45, 6:40, 6:35, 7:12, 7:03 for my last five miles. Fucking-A.
I was definitely dragging at the end but I was dragging with a big smile on my face after hitting those miles. A conservative 19 miles in 2 hr 25 minutes.
A couple miles up MLK and it felt humid, and warm, the sun was beating down on me and I had horrble images of me crashing at mile 15 of my long run due to dehydration. I debated on just running the loop and pushing my long run to Sunday but then decided I was just being a whiney bitch and kept going.
I turned up MLK and onto the trails. I passed a large group of middle-high school students who must have been getting ready for a cross-country meet. I was hoping I didn't get passed by 13 year olds on the trails. Once I got into the woods, things cooled down a bit and fell into a good groove that carried me through the rest of the run.
Lots of winding through the trails in West Fairmount a water fountain stop and before you know it I was an hour into the run, headed across strawberry mansion bridge and feeling great. Ran through East Fairmount to Girard and then Lansdowne hill, North Concourse, Belmont and back down Montgomery again. Turned up MLK and was floored by my first 1/4 mile split indicating a 6:45 mile. I really thought I must have timed it wrong but it was true. I hit a 6:45, 6:40, 6:35, 7:12, 7:03 for my last five miles. Fucking-A.
I was definitely dragging at the end but I was dragging with a big smile on my face after hitting those miles. A conservative 19 miles in 2 hr 25 minutes.
Friday, September 08, 2006
Fall Trail Series
Back to Valley Green for the Wissahickon Wanderers trail races last night, every Thursday night at 6:30 this fall. Heather and I got there a little erly and I warmed up for a couple miles before signing up.
About 30 people toed the line for a 3.5-4 miles course that had just been chalked out by a guy who was now racing the course. I stuck to my plan of going very conservatively early and then picking up the pace as the race progressed.
Heading up the first hill I was in 6th place and taking it easy. I passed a guy on the hill and then got stuck behind another racer and biker on for next series of hills but the pace felt comfortably fast and I didn't mind. Eventually passed this runner and starting speedng up, dropped back onto Forbidden Drive and passed one more guy.
Crossed over the creek on the covered bridge, the only covered bridge in a large city in the U.S., and headed back down the creek on the other side. At this point I was really enjoying the run. Running hard enough to feel like I was really pushing, but not an all out effort. Kind of like a tempo run but it is hard to judge this pace on rocky trails that are constantly going up and down.
I passed two more guys along this length to get into second place. At this point I figured if I saw the first place guy I would go for it but for now I was just gonna keep it easier. I never did see the first place guy who finished about 30 secs ahead of me. I finished in a little over 25 minutes.
A fun race that was followed by a mile of cooldown and then a cooldown with a couple beers and some grub put out by the Valley Green Restaurant.
I don't know if I will make every race in September but I'd like to get out for at least one more. Some of the readers of this blog should join me. Seebo I know you are dying to hit some of those rocky rooty trails.
About 30 people toed the line for a 3.5-4 miles course that had just been chalked out by a guy who was now racing the course. I stuck to my plan of going very conservatively early and then picking up the pace as the race progressed.
Heading up the first hill I was in 6th place and taking it easy. I passed a guy on the hill and then got stuck behind another racer and biker on for next series of hills but the pace felt comfortably fast and I didn't mind. Eventually passed this runner and starting speedng up, dropped back onto Forbidden Drive and passed one more guy.
Crossed over the creek on the covered bridge, the only covered bridge in a large city in the U.S., and headed back down the creek on the other side. At this point I was really enjoying the run. Running hard enough to feel like I was really pushing, but not an all out effort. Kind of like a tempo run but it is hard to judge this pace on rocky trails that are constantly going up and down.
I passed two more guys along this length to get into second place. At this point I figured if I saw the first place guy I would go for it but for now I was just gonna keep it easier. I never did see the first place guy who finished about 30 secs ahead of me. I finished in a little over 25 minutes.
A fun race that was followed by a mile of cooldown and then a cooldown with a couple beers and some grub put out by the Valley Green Restaurant.
I don't know if I will make every race in September but I'd like to get out for at least one more. Some of the readers of this blog should join me. Seebo I know you are dying to hit some of those rocky rooty trails.
Thursday, September 07, 2006
An uneventful 10 miles out to the Art Museum and back. The weather was beautiful and I felt good so my planned 8 turned into a 9, then a 10, then a 10 with a few trips up and down the Art Museum steps. Total time 77 minutes, not including the the trips up the steps.
I wanted to go a little shorter because the Wissahickon Wanderers trail series starts up again for September this evening. I will definitely be up there tonight for the racing and the beer and food afterwords.
I am a little nervous about going all out in a race on the trails. I think a faster pace makes injury a little more likely on the rough terrain. I'll back off a bit and keep things controlled. I really don't need any type of injury after a summer of training.
I wanted to go a little shorter because the Wissahickon Wanderers trail series starts up again for September this evening. I will definitely be up there tonight for the racing and the beer and food afterwords.
I am a little nervous about going all out in a race on the trails. I think a faster pace makes injury a little more likely on the rough terrain. I'll back off a bit and keep things controlled. I really don't need any type of injury after a summer of training.
Wednesday, September 06, 2006
Two easy runs so far this week.
Monday was a 6 mile trail loop through the Wissahickon. Took my time and enjoyed the run.
Last night I met up with the group for another rainy Tuesday run. Put in a couple miles beforehand and then ran with E-mike out to the 5 mile turn around. We picked up the pace on the way back to about 7:10's and everything felt great. 7 miles in 49 minutes.
Monday was a 6 mile trail loop through the Wissahickon. Took my time and enjoyed the run.
Last night I met up with the group for another rainy Tuesday run. Put in a couple miles beforehand and then ran with E-mike out to the 5 mile turn around. We picked up the pace on the way back to about 7:10's and everything felt great. 7 miles in 49 minutes.
Monday, September 04, 2006
Saturday night I headed out with Heather down Kelly Drive to retrieve her car that was aprked on 19th and Green. I twas nice to have a destination when you start a run. We ran 6 miles through soem very light mist in 50 minutes. The only highlight was a police chase of some asshole that was flying up Kellly Drive and around the Art Museum.
The 6 miles was uneventful and slow, the way a recovery run should be. My legs felt strong.
Sunday I went out on Forbiden Drive... again. All of my routes are seeming a little to regular lately, especially Forbidden Drive, but the softer path and the shade are just to nice to stay away. I planned on about 12 at a moderate pace. The first mile was a little slow but after that I got into a groove and was hitting 7:00-7:05. A little faster than I really wanted to go but I felt good and attempts to slow down just didn't go to well so I kept it up. I decided to go to Northwestern Avenue and back. 13 miles in 93 minutes. Dead on marathon pace.
I didn't split the miles on the way home and didn't realize the pace had been this quick until I logged in my run. 13 miles at marathon pace after a 22 miler on Friday . Good stuff.
I was happy to break 60 miles for the week in just 5 days and also to hit 40 miles in one weekend(Fri-Sat-Sun) . My biggest weekend yet.
Next week I am going to pull back to about 50-55 miles for a little recovery before my final 3 week push to taper.
The 6 miles was uneventful and slow, the way a recovery run should be. My legs felt strong.
Sunday I went out on Forbiden Drive... again. All of my routes are seeming a little to regular lately, especially Forbidden Drive, but the softer path and the shade are just to nice to stay away. I planned on about 12 at a moderate pace. The first mile was a little slow but after that I got into a groove and was hitting 7:00-7:05. A little faster than I really wanted to go but I felt good and attempts to slow down just didn't go to well so I kept it up. I decided to go to Northwestern Avenue and back. 13 miles in 93 minutes. Dead on marathon pace.
I didn't split the miles on the way home and didn't realize the pace had been this quick until I logged in my run. 13 miles at marathon pace after a 22 miler on Friday . Good stuff.
I was happy to break 60 miles for the week in just 5 days and also to hit 40 miles in one weekend(Fri-Sat-Sun) . My biggest weekend yet.
Next week I am going to pull back to about 50-55 miles for a little recovery before my final 3 week push to taper.
Friday, September 01, 2006
20 on Friday
Thursday was a DNR and I only have 21 miles so far this week with three days left. I am going to need a big weekend to hit 60 miles for the week.
My planned Saturday morning 20 miler was looking very wet and windy beacause of a little storm named Ernesto. I remember an 18 miles last year in similar weather and it wasn't pretty, I didn't want to repeat that. I could either push my run till later Saturday after the rain had stopped or wait until Sunday morning. Niether option was very appealing. I like to get my long run out of the way early in the weekend beacuse I tend to dwell on it and worry if it is going to go well.
'
Thursday night Heather had the brilliant idea that I should just do my long run on Friday. I was off from work and the weather was cool so why not. For some reason this never crossed my mind, my long runs have always been Saturday and that's the way it is.
I debated it in morning and decided to go out for 10, if I felt good and the rain had held off I would do 20. The first 5 miles on forbidden drive felt great and although it looked like it might rain any second it was still dry so 20 was looking more likely.
I made it to the end of Forbidden Drive and at this point just to get back to my house was a total of 13 miles so I was comitted. I looped around in the park, took some trails and rehashed the same route a few times to get my mileage up to 20. My pace the entire way was between 7:15 and 7:45 with most of the miles longer than 7:30.
It threatened ran the entire way, some sprinkles here and there and an occasional gust of wind but it just never came. Thank God. Sometimes the rain can be refreshing but this wasn't one of those days and I was glad to finish with a shirt damp with sweat but not with rain.
I ended with a little over 20 miles in 2 hr 36 min. The first of 3, 20 milers this year and it went very well. Not a bad way to start of September
My planned Saturday morning 20 miler was looking very wet and windy beacause of a little storm named Ernesto. I remember an 18 miles last year in similar weather and it wasn't pretty, I didn't want to repeat that. I could either push my run till later Saturday after the rain had stopped or wait until Sunday morning. Niether option was very appealing. I like to get my long run out of the way early in the weekend beacuse I tend to dwell on it and worry if it is going to go well.
'
Thursday night Heather had the brilliant idea that I should just do my long run on Friday. I was off from work and the weather was cool so why not. For some reason this never crossed my mind, my long runs have always been Saturday and that's the way it is.
I debated it in morning and decided to go out for 10, if I felt good and the rain had held off I would do 20. The first 5 miles on forbidden drive felt great and although it looked like it might rain any second it was still dry so 20 was looking more likely.
I made it to the end of Forbidden Drive and at this point just to get back to my house was a total of 13 miles so I was comitted. I looped around in the park, took some trails and rehashed the same route a few times to get my mileage up to 20. My pace the entire way was between 7:15 and 7:45 with most of the miles longer than 7:30.
It threatened ran the entire way, some sprinkles here and there and an occasional gust of wind but it just never came. Thank God. Sometimes the rain can be refreshing but this wasn't one of those days and I was glad to finish with a shirt damp with sweat but not with rain.
I ended with a little over 20 miles in 2 hr 36 min. The first of 3, 20 milers this year and it went very well. Not a bad way to start of September
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