Joined the Thursday night group for 8.5 miles through Fairmount Park last night. Chem Steve, Ben, new guy Cole, and new couple Anne and Ken set out on a familiar loop around the resivoirs in East Fairmount, across Strawberry Mansion Bridge, over Chamoniux and then back down to MLK.
The pace remained easy and the perfect weather, high 40's and no wind, made for a great run. In fact when I got home to meaure the loop out I couldn't believe that we had run nearly 7:30 pace, I really thought we had been a little above 8:00 pace. I retraced the route and double-checked my time to be sure. I don't think I have ever felt that much disconnect with the pace I was actually running. It makes me wish I had done a hrad workout because I am sure it would have went very well.
A run Saturday morning might be my last of the year. After that, Christmas and travelling are going to combine to make running very difficult. Oh well. Looks like I won't break 2100 miles for the year, I'll finish with 2085 or so. That is still a whopping 585 more miles than last year, over a third more. Needless to say I am very happy with that total and the things I have accomplished over the last year.
A 16 minute PR, 3:04 marathon that qualified me for Boston was of course the biggest thing. I also dropped my 5K PR from 19:01 to 18:20 and PR'd at half marathon, 1:26 at Caesar Rodney and 10 miles, 1:01 at Broad Street. I didn't run a 10K the entire year so no PR at that distance. That will have to wait for 2007.
I also feel that I became a much better and more experienced, consistent runner over the course of the year. Hopefully I can carry that right into the 2007 season.
Happy Holidays everybody, can't wait to see you out in the freezing temperatures in the New Year.
Friday, December 22, 2006
Wednesday, December 20, 2006
For the first time in a while I got down to the Tuesday night group run early to put in a few miles beforehand. The weather has finally become a little more seasonable and I started off on Kelly drive with a stiff, cold wind in my face. The first mile or so of a winter run is always cold and it got me thinking about a long winter of marathon traning for Boston in April.
I have never trained for a spring marathon. Although it was over two months ago the high mileage weeks of traning for Chicago are still very fresh in my head. It feels like I haven't had time to kind of relax from training for a fall marathon. I have vacation planned for the week after Christmas and I think I will take that time to avoid running as much as possible and relax. Ski, swim, go to the gym, but very little running. Maybe about as much as Heather can talk me into for some company on her runs.
Anyhow, back to last night. 3 miles beforehand that included Lemon Hill, Girard Bridge, and 34th street. I then joined up with the group and ran a very relaxed 5 mile run with Alex. The easy pace made for some good conversation that of course covered the holidays, college basketball, and brief synopsis of the "Rocky" movies leading up to Rocky 6.
8 miles in 62 minutes.
I have never trained for a spring marathon. Although it was over two months ago the high mileage weeks of traning for Chicago are still very fresh in my head. It feels like I haven't had time to kind of relax from training for a fall marathon. I have vacation planned for the week after Christmas and I think I will take that time to avoid running as much as possible and relax. Ski, swim, go to the gym, but very little running. Maybe about as much as Heather can talk me into for some company on her runs.
Anyhow, back to last night. 3 miles beforehand that included Lemon Hill, Girard Bridge, and 34th street. I then joined up with the group and ran a very relaxed 5 mile run with Alex. The easy pace made for some good conversation that of course covered the holidays, college basketball, and brief synopsis of the "Rocky" movies leading up to Rocky 6.
8 miles in 62 minutes.
Sunday, December 17, 2006
Long Run
Or at least what passes for a long run when I am not in marathon training. It was yet another warm December afternoon that had me wearing shorts and shortsleeves. I was still breaking a good sweat as I made my way up the Bloody Nipple and onto the trails in Fairmount Park.
I retraced the trails I had found a couple weeks ago, all the twisting and turning definitely gives your ankles a workout. Eventually found myself heading down South Georges hill and over to Girard Avenue. Crossed the river and up and down Lemon Hill before turning up to the Art Museum. As usual on the weekend there was a 10 person line waiting to get a picture with the Rocky Statue.
I stretched it out for a bit at the base of the steps and did some people watching. Ran up the steps and behind the museum to Kelly Drive and home. I was surprised to find I was running 7:05 pace up Kelly Drive when I really wasn't pushing it. Instead of sticking with it I slowed it down and relaxed the last few miles home. Conservatively 13.5 miles in 1 hours 44 minutes. Hard to believe that this was a mid-week run a few months ago.
45.6 miles in 5 days for the week, easily my longest since the marathon. I have a feeling that the next couple weeks may see a drop in mileage so it was nice to put up a decent week. After a little hiatus it will be right back to marathon traning, I just hope it is a mild winter.
I retraced the trails I had found a couple weeks ago, all the twisting and turning definitely gives your ankles a workout. Eventually found myself heading down South Georges hill and over to Girard Avenue. Crossed the river and up and down Lemon Hill before turning up to the Art Museum. As usual on the weekend there was a 10 person line waiting to get a picture with the Rocky Statue.
I stretched it out for a bit at the base of the steps and did some people watching. Ran up the steps and behind the museum to Kelly Drive and home. I was surprised to find I was running 7:05 pace up Kelly Drive when I really wasn't pushing it. Instead of sticking with it I slowed it down and relaxed the last few miles home. Conservatively 13.5 miles in 1 hours 44 minutes. Hard to believe that this was a mid-week run a few months ago.
45.6 miles in 5 days for the week, easily my longest since the marathon. I have a feeling that the next couple weeks may see a drop in mileage so it was nice to put up a decent week. After a little hiatus it will be right back to marathon traning, I just hope it is a mild winter.
Friday, December 15, 2006
Headed to the Art Museum on another foggy and warm December evening. A large group of us including a new couple, Ann and Ken, went out on a slighlty different route than a normal Thursday.
The pace was easy and we went through the familiar territory of Fairmount Park, up over South Georges Hill and back down Belmont to Parkside. Onto Girard, 34th street into University City, Market Street, path exstension and back to the Art Museum. 8.4 miles in 67 minutes.
A nice run and my legs didn't have any of the normal aches and pain I usually feel the day after a trackworkout. I guess I am starting to get used to it.
The pace was easy and we went through the familiar territory of Fairmount Park, up over South Georges Hill and back down Belmont to Parkside. Onto Girard, 34th street into University City, Market Street, path exstension and back to the Art Museum. 8.4 miles in 67 minutes.
A nice run and my legs didn't have any of the normal aches and pain I usually feel the day after a trackworkout. I guess I am starting to get used to it.
Thursday, December 14, 2006
Track 3
I got home from work late last night and forgot that I had planned on a track workout Wednesday night until I ws lacing up my sneakers. My mind quickly went through a list of excuses for why going to the track was a bad idea but I was able to answer most of them and get my ass over there.
When I arrived the track was empty. A low mist was hanging over the oval and the contrast between dark and light with the fog made for a very eerie effect. I stopped to stretch and I could see steam coming off my shoulders, I love running on nights like this.
The plan was 5 x 1000 in 3:37 with 400 recovery. The main reason I picked this distance is so I could say I ran a 5K on the installment plan and also because it is 600 meters more than my last track workout.
The first 1000 in 3:37. I hit my target but it wasn't pretty. I was hoping that yesterday would be a bit of a breakthrough and maybe things would start getting a little easier at this pace but from the first interval I knew that wasn't going to happen.
Second 1000 in 3:43. Not so great and now the doubt was creeping into my mind. "Why should I even bother doing a workout that isn't going so well?"
Third in 3:42. I really wanted to bag the rest of the workout at this point. I have found that you have to at least run the recovery before you decide to end a track workout. Once you have relaxed for a couple minutes you change your mind.
Fourth in 3:44. Whew these are getting tough. I was pissed that I wasn't hitting my times but happy that I was pushing myself through the workout. Plus, only one more to go.
Fifth in 3:45. I am beginning to really like the last lap of a track workout. On one hand it totally blows because you are killng yourself to keep the pace up but it is also great knowing that you finish this and you are done. You can slow down and relax.
A couple laps to cool down and I headed home. 5K in 18:31, not even my PR for the distance but workouts like this have to improve my running. I am beginning to see how you have to overcome doubts in your mind and really push yourself out there to make these workouts count. You can't be a pussy on the track.
When I arrived the track was empty. A low mist was hanging over the oval and the contrast between dark and light with the fog made for a very eerie effect. I stopped to stretch and I could see steam coming off my shoulders, I love running on nights like this.
The plan was 5 x 1000 in 3:37 with 400 recovery. The main reason I picked this distance is so I could say I ran a 5K on the installment plan and also because it is 600 meters more than my last track workout.
The first 1000 in 3:37. I hit my target but it wasn't pretty. I was hoping that yesterday would be a bit of a breakthrough and maybe things would start getting a little easier at this pace but from the first interval I knew that wasn't going to happen.
Second 1000 in 3:43. Not so great and now the doubt was creeping into my mind. "Why should I even bother doing a workout that isn't going so well?"
Third in 3:42. I really wanted to bag the rest of the workout at this point. I have found that you have to at least run the recovery before you decide to end a track workout. Once you have relaxed for a couple minutes you change your mind.
Fourth in 3:44. Whew these are getting tough. I was pissed that I wasn't hitting my times but happy that I was pushing myself through the workout. Plus, only one more to go.
Fifth in 3:45. I am beginning to really like the last lap of a track workout. On one hand it totally blows because you are killng yourself to keep the pace up but it is also great knowing that you finish this and you are done. You can slow down and relax.
A couple laps to cool down and I headed home. 5K in 18:31, not even my PR for the distance but workouts like this have to improve my running. I am beginning to see how you have to overcome doubts in your mind and really push yourself out there to make these workouts count. You can't be a pussy on the track.
Tuesday, December 12, 2006
Having only run 6 miles over the weekend I was feeling lazy. Neither, Heather or I got much exercise this weekend and swear we were both jumping out of our skin with extra energy on Sunday night. It's funny how you get addicted to this high of exercise.
I got home from work early last night and I needed my fix. The calf was feeling much looser, although still sore to the touch, so I went out for 10 to the Art Museum and back. Plan was to take it slow and keep nice even spilts, around 7:45 pace. Things didn't feel great at first but after a few miles I was in a groove and really enjoying the run and the beautiful sunset.
Because of my schedule, I don't normally run at sunset this time of year and I couldn't believe the difference in position between a summer sunset and a sunset near the winter solstice. Some cool info about sunrise and sunsets in the link. The earliest sunset actually occurs on Dec 7th, not on Dec 21st, so we are already gaining daylight in the evening. However, the latest sunrise doesn't occur until early January, another reason not to run in the morning.
Okay back to the run... After stretching a little at the AM I kept up the easy pace in the dark on the way back. Only picking it up for about a half mile when I really started to feel good. Just over 10 miles in 80 minutes.
I got home from work early last night and I needed my fix. The calf was feeling much looser, although still sore to the touch, so I went out for 10 to the Art Museum and back. Plan was to take it slow and keep nice even spilts, around 7:45 pace. Things didn't feel great at first but after a few miles I was in a groove and really enjoying the run and the beautiful sunset.
Because of my schedule, I don't normally run at sunset this time of year and I couldn't believe the difference in position between a summer sunset and a sunset near the winter solstice. Some cool info about sunrise and sunsets in the link. The earliest sunset actually occurs on Dec 7th, not on Dec 21st, so we are already gaining daylight in the evening. However, the latest sunrise doesn't occur until early January, another reason not to run in the morning.
Okay back to the run... After stretching a little at the AM I kept up the easy pace in the dark on the way back. Only picking it up for about a half mile when I really started to feel good. Just over 10 miles in 80 minutes.
Sunday, December 10, 2006
Heather finally talked me into heading to the pool with her on Friday night. She swims at Drexel's pool on 34th street. Luckily the pool was fairly empty and my swimming lessons began. I have to say that I was more comfortable in the pool this time then the few times I went in the past.
After a lesson on flip-turns and about 10 easy laps we jumped into some sets. Two lengths of the pool at a hard pace and then a minutes rest. I was panting by the end of each set but ready to go after the rest. I did 7 sets and figured that was enough for my first real workout in the pool and jumped into some easier laps.
Turned over for some backstroke and I was moving hard across the pool when a horrible charlie horse struck in my left calf. I was immobilized and had visions of the 18 yr old lifeguard jumping in to save me. Getting dragged to the side of the pool and turning bright red in embarrassment as I dried myself off.
Instead I did a very ugly doggy paddle to the end of the pool, dragging my aching leg behind me. My toes were in a gnarled rigid point that I couldn't seem to straighten out. I was in agony trying to just get it to loosen up. Finally I was able to get my foot back to a normal position and swim over to the ladder and climb out.
Since then it hasn't been in good shape, very sore to the touch and tightens up when I sit for any length of time. I went out for an easy 6 on Saturday afternoon but it didn't feel to good and was aching later in the day. It was no better this morning and sadly decided to take the day off. I did at least get out to put up my Christmas lights and clean up the yard. I'll take it easy the beginning of next week and I should be back on track.
No more backstroke.
After a lesson on flip-turns and about 10 easy laps we jumped into some sets. Two lengths of the pool at a hard pace and then a minutes rest. I was panting by the end of each set but ready to go after the rest. I did 7 sets and figured that was enough for my first real workout in the pool and jumped into some easier laps.
Turned over for some backstroke and I was moving hard across the pool when a horrible charlie horse struck in my left calf. I was immobilized and had visions of the 18 yr old lifeguard jumping in to save me. Getting dragged to the side of the pool and turning bright red in embarrassment as I dried myself off.
Instead I did a very ugly doggy paddle to the end of the pool, dragging my aching leg behind me. My toes were in a gnarled rigid point that I couldn't seem to straighten out. I was in agony trying to just get it to loosen up. Finally I was able to get my foot back to a normal position and swim over to the ladder and climb out.
Since then it hasn't been in good shape, very sore to the touch and tightens up when I sit for any length of time. I went out for an easy 6 on Saturday afternoon but it didn't feel to good and was aching later in the day. It was no better this morning and sadly decided to take the day off. I did at least get out to put up my Christmas lights and clean up the yard. I'll take it easy the beginning of next week and I should be back on track.
No more backstroke.
Friday, December 08, 2006
Funbearable
Suddenly Thursday night runs are fast again. For the third time in as many weeks the run ended in a race down MLK from Montgomery to the Art Museum. Another large group headed out into a windy and cold Thursday evening. The route took us behind the zoo and up over South Georges hill in Fairmount Park, down Belmont Mansion Drive and Montgomery Ave to MLK.
I took off at the first 1/4 mile marker, Steve K, Ian, and Ben followed. I hoped to run about 6:20 pace but from the first split things were already to fast. With Steve and Ian pacing things, I knew the pace wasn't going to slow down so I just figured I'd hang on as long as I could.
The first mile in 6:10, we had lost Ben and I could tell that Ian and Steve were slowly picking things up. I held onto the increased pace for about a quarter mile, really making an effort to keep contact, but they started slipping away. It's nice to have a couple people in front of you to really force the pace and make you work harder.
For the last 3/4 mile I just ran as hard as I could. Mile 2 went by in 6:00 flat, much faster than last week and I just pushed until I got back to the museum. 8 miles in 57 minutes. As Alex put it after we finshed, a funbearable trip down MLK.
I took off at the first 1/4 mile marker, Steve K, Ian, and Ben followed. I hoped to run about 6:20 pace but from the first split things were already to fast. With Steve and Ian pacing things, I knew the pace wasn't going to slow down so I just figured I'd hang on as long as I could.
The first mile in 6:10, we had lost Ben and I could tell that Ian and Steve were slowly picking things up. I held onto the increased pace for about a quarter mile, really making an effort to keep contact, but they started slipping away. It's nice to have a couple people in front of you to really force the pace and make you work harder.
For the last 3/4 mile I just ran as hard as I could. Mile 2 went by in 6:00 flat, much faster than last week and I just pushed until I got back to the museum. 8 miles in 57 minutes. As Alex put it after we finshed, a funbearable trip down MLK.
Wednesday, December 06, 2006
2000
Out with the Tuesday night group again last night. A pack of us headed off at a brisk pace and whined a little about the cold weather. The usual lead pack of 3-4 people had expanded to about 8 and it was fun cruising along in a huge pack.
Jenn and I had planned on heading out for 6 miles and we passed by the normal 5 mile turn around. Surprisingly almost the entire pack followed. This bodes well for the winter when I hope to have a repeat of last year where a splinter group heads off into Fairmount Park for 6-10 mile runs. It's nice to have large group to run with in the desolate and cold park over the winter months.
The group split up on the return as Kevin J and I slowed down a bit as to not leave anyone out there alone. 6 miles in 44 minutes.
The 6 miles puts me over 2000 miles for the year. I am easily over my mileage from last year of 1501 with over 3 weeks to go. I should be able to break 2100 miles which would put me just over 40miles/week for the year, a total I would have thought insane 2 years ago.
Jenn and I had planned on heading out for 6 miles and we passed by the normal 5 mile turn around. Surprisingly almost the entire pack followed. This bodes well for the winter when I hope to have a repeat of last year where a splinter group heads off into Fairmount Park for 6-10 mile runs. It's nice to have large group to run with in the desolate and cold park over the winter months.
The group split up on the return as Kevin J and I slowed down a bit as to not leave anyone out there alone. 6 miles in 44 minutes.
The 6 miles puts me over 2000 miles for the year. I am easily over my mileage from last year of 1501 with over 3 weeks to go. I should be able to break 2100 miles which would put me just over 40miles/week for the year, a total I would have thought insane 2 years ago.
Tuesday, December 05, 2006
Last night, for the first time in a while, my run turned out to be a good bit faster than I thought I was running. I went on the Roxborugh Loop which is always a variation on the same theme of running up Pechin Street and then coming back on Ridge. Lots of neighborhods, lots of christmas lights and a lot of cold air.
I'd say my coldest run of the year so far and it felt good. The turns and rolling hills kept my mind occupied and I got into a good groove and enjoyed. I wanted to run at least 8 miles so I addded a little loop to the end thinking I was going to be short. I ended up with nearly 8.6 miles in 61 minutes. What I thought was 7:25 pace turned out to be 7:10 pace.
I haven't felt to quick lately and although this run wasn't actually to fast the quicker than expected pace is a good thing.
I'd say my coldest run of the year so far and it felt good. The turns and rolling hills kept my mind occupied and I got into a good groove and enjoyed. I wanted to run at least 8 miles so I addded a little loop to the end thinking I was going to be short. I ended up with nearly 8.6 miles in 61 minutes. What I thought was 7:25 pace turned out to be 7:10 pace.
I haven't felt to quick lately and although this run wasn't actually to fast the quicker than expected pace is a good thing.
Sunday, December 03, 2006
Thsi weekend I as hoping to put in a 12-14 miler on Saturday and about 5 miles on Sunday which would have put me well over 40 for the week. However thigns didn't go exactly as planned.
Saturday I helped Heather move from her current apartment in East Falls to my place. Yes, for the first time in my 30 years I am living with a girl that isn't my Mom or my sister. It's alll good though. But this meant that from 8:00 am till after 6:00 pm I was moving stuff here and putting things away. My run went from 14 miles to 0 miles.
Saturday night I went out to a Christmas party telling myself I wasn't going to drink to much but sadly that went out the window with my sobriety and I woke up at 11:30 this afternoon feeling quite hungover. I am always angry with myself when I feel like I have wasted a weekend like this but this time I didn't sweat it and just tried to get myself into a state where I could go enjoy a run.
So two packages of Ramen, two cups of coffee and 2 hours later I went out the door. I had a hazy idea of where I waneted to go and 15 minutes later I was cresting the Bloody Nipple. Instead of heading up to Ford Road I cut into the woods just before the top and blazed my own trail for a few hundred yards before ending up on the Wooden Nipple.(The Bloody nipples hills organic and more runner friendly brother.)
I was feeling better at this point and starting to enjoy the run. A cloudy, cold afternoon that seemed to threaten snow but I knew it was a little to warm and a little to dry to happen. I tooled along on the trail and passed a Mountain Biker who struck up a brief conversation about how nice these trails were and he pointed me in the direction of some new trails, new to me at least.
Just off of the Chamonioux overpass of Ford Road I jumped on a trail that made it's way towards Belmont Mansion Drive. The path wound all over the place, there was hardly a straight portion. I eventually came to a field that somehow I had never seen before and followed the mountain biker's instructions to the path that went behind it. A 1/2 mile more and it spit me out near the intersection of Chamonioux and Belmont Mansion. I'll defintiely hit this path again.
I worked my way down to Montgomery and debated on looping over to the Art Museum but my stomach and head were telling me that might be a bad idea. So I just went down to MLK and back home. 9.5 miles in 80 minutes.
35 miles for the week including a trip to the track and a couple miles of tempo.
I like to give a big shout out to Seebo who turned in a huge 5 minute (I think) PR at the California International Marathon this weekend. I'll be looking forward to a race report from that.
Saturday I helped Heather move from her current apartment in East Falls to my place. Yes, for the first time in my 30 years I am living with a girl that isn't my Mom or my sister. It's alll good though. But this meant that from 8:00 am till after 6:00 pm I was moving stuff here and putting things away. My run went from 14 miles to 0 miles.
Saturday night I went out to a Christmas party telling myself I wasn't going to drink to much but sadly that went out the window with my sobriety and I woke up at 11:30 this afternoon feeling quite hungover. I am always angry with myself when I feel like I have wasted a weekend like this but this time I didn't sweat it and just tried to get myself into a state where I could go enjoy a run.
So two packages of Ramen, two cups of coffee and 2 hours later I went out the door. I had a hazy idea of where I waneted to go and 15 minutes later I was cresting the Bloody Nipple. Instead of heading up to Ford Road I cut into the woods just before the top and blazed my own trail for a few hundred yards before ending up on the Wooden Nipple.(The Bloody nipples hills organic and more runner friendly brother.)
I was feeling better at this point and starting to enjoy the run. A cloudy, cold afternoon that seemed to threaten snow but I knew it was a little to warm and a little to dry to happen. I tooled along on the trail and passed a Mountain Biker who struck up a brief conversation about how nice these trails were and he pointed me in the direction of some new trails, new to me at least.
Just off of the Chamonioux overpass of Ford Road I jumped on a trail that made it's way towards Belmont Mansion Drive. The path wound all over the place, there was hardly a straight portion. I eventually came to a field that somehow I had never seen before and followed the mountain biker's instructions to the path that went behind it. A 1/2 mile more and it spit me out near the intersection of Chamonioux and Belmont Mansion. I'll defintiely hit this path again.
I worked my way down to Montgomery and debated on looping over to the Art Museum but my stomach and head were telling me that might be a bad idea. So I just went down to MLK and back home. 9.5 miles in 80 minutes.
35 miles for the week including a trip to the track and a couple miles of tempo.
I like to give a big shout out to Seebo who turned in a huge 5 minute (I think) PR at the California International Marathon this weekend. I'll be looking forward to a race report from that.
Friday, December 01, 2006
Thursday Crew
A crew is what we rolled out with from the Art Museum last night. What I thought was going to be a small group turned into the biggest Thursday night in months with about 10 people showing up including the rare Russ, Lee (a friend from my work) and Ben (A new guy who was surprisingly quick for man of larger stature).
We set off in a herd on 8 mile loop around the reservoirs of East Fairmount Park, across the Strawberry Mansion Bridge and eventually down to MLK at Mongtgomery for a race back to the Art Museum. The pace started off conservatively at around 8:00 or a little under and picked up after we crossed the river.
The pack split up at this point with Ian, Steve K, Lee, Ben and I pulling away. Once we got to MLK, Ian and Steve started a 10x200 workout and I decided to run tempo the last 2.5 miles or so back to the Art museum.
The first mile came in a little fast around 6:10 and the second a little slow in 6:25 and I was really pushing to get that. 8 miles in about 60 minutes.
We set off in a herd on 8 mile loop around the reservoirs of East Fairmount Park, across the Strawberry Mansion Bridge and eventually down to MLK at Mongtgomery for a race back to the Art Museum. The pace started off conservatively at around 8:00 or a little under and picked up after we crossed the river.
The pack split up at this point with Ian, Steve K, Lee, Ben and I pulling away. Once we got to MLK, Ian and Steve started a 10x200 workout and I decided to run tempo the last 2.5 miles or so back to the Art museum.
The first mile came in a little fast around 6:10 and the second a little slow in 6:25 and I was really pushing to get that. 8 miles in about 60 minutes.
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