My legs were feeling pretty fresh last night so I instead of running an out and back on Kelly Drive I decided to hit some hills in Manayunk. I follow a 7.6 mile loop that has about 7 inclines of varying intensity. I know a true hill work out involves repeats of charging up and relaxing down but a lack of motivation for that type of workout makes a a run like this much more appealing.
I follow a standard route that weaves through Manayunk and includes "The Wall" along with many lesser but still painful hills in the neighborhood. "The Wall" is part of the U.S. Cycling Championship that Philadelphia hosts every year in the first week of June. The male cyclists have to repeat a loop that includes 10 trips of this very steep and fairly long hill in the neighborhood of Manayunk. I think the nickname of "the wall" came out of this race. If your interested I mapped it out the route on Google http://www.gmap-pedometer.com/?r=149160.
I felt a bit lethargic, especially in the middle miles, but I finished strong and was surprised to see a 7:06 pace over the 7.6 miles. This is easily the fastest I have run this loop.
Thursday, April 27, 2006
Wednesday, April 26, 2006
I warmed up for a few miles with Heather before the Tuesday night run and timed my meeting with the group so that I only had to stand around for about 2 minutes. Florida Bill, Kevin G and I lead the pack out at about 7 minute pace. Things never really got much faster then that, in fact they kind of slowed down over the last couple miles.
The weather was nice and my legs felt good (after a couple of miles anyhow). The talk between Bill and I focused on past marathon experiences and our plans for the future. We seem to be at about similar fitness and he could make a good traing partner on these Tuesday night runs over the summer.
The weather was again fantastic and the outlook for the week is more of the same. Philadelphians usually complain about how the spring is shortlived and the summer is here before we get to enjoy the 60's and 70's. I think we'll have to keep our mouths shut this year.
The weather was nice and my legs felt good (after a couple of miles anyhow). The talk between Bill and I focused on past marathon experiences and our plans for the future. We seem to be at about similar fitness and he could make a good traing partner on these Tuesday night runs over the summer.
The weather was again fantastic and the outlook for the week is more of the same. Philadelphians usually complain about how the spring is shortlived and the summer is here before we get to enjoy the 60's and 70's. I think we'll have to keep our mouths shut this year.
Tuesday, April 25, 2006
Easy 7
The 15 miles from Sunday was definitely in my legs Monday morning but over all I didn't feel to bad. Hit forbidden drive for about 7 miles and after things loosened up a bit I felt great. The pace defintiely wasn't blistering but for a recovery run I don't really care. 7 miles in 56 minutes.
Note to myself: Don't forget to apply Body Glide on your long runs! It is now warm and you will sweat and you will chaff and you will be complaining about it for 3 days.
Note to myself: Don't forget to apply Body Glide on your long runs! It is now warm and you will sweat and you will chaff and you will be complaining about it for 3 days.
Sunday, April 23, 2006
Trail, Rain and Sun.
I am a little behind on my blogging so I have three runs to post about.
Friday night was a just under 6 mile jaunt on the Wissahickon Trails. I hit the trail just off of the Ridge avenue. This rocky trail parallels Lincoln drive with many twists, turns and hills until being dumped onto Wisshaickon Ave. From here I cut through Old Rittenhouse Town, into Wiss park proper and it's a few more miles on the trails before emergeing at the top of my block. I kept up a decent pace and felt good. 5.8 miles in 41 minutes.
Saturday was a, much needed, dreary rainy day in Philly, with a misty and sometimes heavy rain persisting all day long. I slept in missing the morning PR run, went into the city most of the afternoon and after getting home around 6:00 in a pouring rain I really didn't think a run was in the cards. However, Heather had other ideas and somehow talked me into a trip up Forbidden drive.
A cold rain drenched us from the start and I was initially freezing and complaining. Things slowly got bareable as I warmed up and I actually started enjoying the run. The rain picked up to what I would call a downpour and we were the lone runners on a Saturday evening in a huge soaking wet park. Eventually we even cut out the pointless detouring around huge muddy puddles and embraced the rain. We cut the run a little shorter then planned but still got in roughly 6 miles in a relaxing 52 minutes.
Today was a great run, one of those runs you wish every run could feel like. One of those runs that feels good from the start and just continues to get better. One of those runs where the weather, music, mood, fitness and route come together in perfect harmony.
In contrast to yesterday I was out running under cloudless skies with temps in the upper 60's. I was unsure of my route and distance as I headed down Kelly Drive to the Falls Bridge. I had Marah's, "Kid's in Philly" on my Ipod and I decided to cut across the Falls bridge and up the Bloddy Nipple. At the top I made a left at the first light and cut into the park behind a few houses. I quickly found a trail and was winding my way through some very disorienting and fun single track that cut a windy route through the damp foliage. I really had expected a muddy mess on the trails but it was more like a moist coushin with good footing..
After meandering a while through the woods I popped out on Ford Road, left on chamounix and up to the Hostel, looked for a trail back behind that but didn't see anyhing. Backtracked a bit to an empty softball field and found more windy trails. I eventually ended up on the same trails that I had ran on Tuesday night with the group. This took me to Montgomery Ave and I decided to head down to MLK more out of need for the water fountain at the base of the hill then for the path on MLK.
At this point I was a little over an hour into the run and I was easily ticking of 7 minute miles on my way towards the Art Museum. The river was swollen and muddy after the yesterday's rain and I just relaxed and enjoyed the afternoon. The Art Museum steps were especially crowded, even for a sunny spring sunday, and I cut up them and behind the museum meeting up with Kelly Drive next to Lloyd hall.
I was feeling a little fatigued but the miles were still coming easy at a 7:05 pace. I cruised up the drive and back to my house for a conservative 15 miles in 1 hour and 52 min. It ended up being my longest run since the marathon in November. It also put me at just over 50 miles for the week. Only the second time I have ever broken 50 and I biked 16 on Monday.
Friday night was a just under 6 mile jaunt on the Wissahickon Trails. I hit the trail just off of the Ridge avenue. This rocky trail parallels Lincoln drive with many twists, turns and hills until being dumped onto Wisshaickon Ave. From here I cut through Old Rittenhouse Town, into Wiss park proper and it's a few more miles on the trails before emergeing at the top of my block. I kept up a decent pace and felt good. 5.8 miles in 41 minutes.
Saturday was a, much needed, dreary rainy day in Philly, with a misty and sometimes heavy rain persisting all day long. I slept in missing the morning PR run, went into the city most of the afternoon and after getting home around 6:00 in a pouring rain I really didn't think a run was in the cards. However, Heather had other ideas and somehow talked me into a trip up Forbidden drive.
A cold rain drenched us from the start and I was initially freezing and complaining. Things slowly got bareable as I warmed up and I actually started enjoying the run. The rain picked up to what I would call a downpour and we were the lone runners on a Saturday evening in a huge soaking wet park. Eventually we even cut out the pointless detouring around huge muddy puddles and embraced the rain. We cut the run a little shorter then planned but still got in roughly 6 miles in a relaxing 52 minutes.
Today was a great run, one of those runs you wish every run could feel like. One of those runs that feels good from the start and just continues to get better. One of those runs where the weather, music, mood, fitness and route come together in perfect harmony.
In contrast to yesterday I was out running under cloudless skies with temps in the upper 60's. I was unsure of my route and distance as I headed down Kelly Drive to the Falls Bridge. I had Marah's, "Kid's in Philly" on my Ipod and I decided to cut across the Falls bridge and up the Bloddy Nipple. At the top I made a left at the first light and cut into the park behind a few houses. I quickly found a trail and was winding my way through some very disorienting and fun single track that cut a windy route through the damp foliage. I really had expected a muddy mess on the trails but it was more like a moist coushin with good footing..
After meandering a while through the woods I popped out on Ford Road, left on chamounix and up to the Hostel, looked for a trail back behind that but didn't see anyhing. Backtracked a bit to an empty softball field and found more windy trails. I eventually ended up on the same trails that I had ran on Tuesday night with the group. This took me to Montgomery Ave and I decided to head down to MLK more out of need for the water fountain at the base of the hill then for the path on MLK.
At this point I was a little over an hour into the run and I was easily ticking of 7 minute miles on my way towards the Art Museum. The river was swollen and muddy after the yesterday's rain and I just relaxed and enjoyed the afternoon. The Art Museum steps were especially crowded, even for a sunny spring sunday, and I cut up them and behind the museum meeting up with Kelly Drive next to Lloyd hall.
I was feeling a little fatigued but the miles were still coming easy at a 7:05 pace. I cruised up the drive and back to my house for a conservative 15 miles in 1 hour and 52 min. It ended up being my longest run since the marathon in November. It also put me at just over 50 miles for the week. Only the second time I have ever broken 50 and I biked 16 on Monday.
Thursday, April 20, 2006
Twice on the Trails
Tuesday night a small splinter group including, Russ, Craig, Ian, Alex, and Kevin J skipped the normal 5 mile out and back and headed up MLK to run on the Belmont Plateau. We ran the single track that I had just ridden on the night before. It's funny that I haven't been in this section of the park for almost a year and now I am in there two days in a row.
The six of us wound our way along the narrow trails with alex in the lead and I on the back. After about 20 minutes of this we ended up right where we had entered the trails. From here we headed up the lawn to Belmont Mansion Drive, across Belmont, over St. Georges and then back to Art Museum Via Girard Bridge and Lemon Hill.
Really just a great run, at a fairly easy pace, until the last half mile on Kelly drive. Ian took off, Craig and I followed up the hill to the Museum. I can't remember exactly but I think it was about 9 miles in 72 minutes.
Wednesday evening I was in a bit of a rush so I hit a shorter loop that I used to run fairly often in the Wissahickon Park. I pushed the entire way up and down the trails and finished teh 4.5 miles in just over 30 minutes. Muxch faster than I have ever run it in the past.
The day was warm and I was covered in sweat by the end of this run. It was a little sample of what it is like to run in the summer and I am really not looking forward to it. With the heat, humidity, and the sweat I am in a constant battle to stay hydrated. Perhaps we will have a cooler than normal summer. One where we rarely break the 90 degree mark and the days fair and cool with low humidity. I can dream right? Or I could just move to San Diego.
The six of us wound our way along the narrow trails with alex in the lead and I on the back. After about 20 minutes of this we ended up right where we had entered the trails. From here we headed up the lawn to Belmont Mansion Drive, across Belmont, over St. Georges and then back to Art Museum Via Girard Bridge and Lemon Hill.
Really just a great run, at a fairly easy pace, until the last half mile on Kelly drive. Ian took off, Craig and I followed up the hill to the Museum. I can't remember exactly but I think it was about 9 miles in 72 minutes.
Wednesday evening I was in a bit of a rush so I hit a shorter loop that I used to run fairly often in the Wissahickon Park. I pushed the entire way up and down the trails and finished teh 4.5 miles in just over 30 minutes. Muxch faster than I have ever run it in the past.
The day was warm and I was covered in sweat by the end of this run. It was a little sample of what it is like to run in the summer and I am really not looking forward to it. With the heat, humidity, and the sweat I am in a constant battle to stay hydrated. Perhaps we will have a cooler than normal summer. One where we rarely break the 90 degree mark and the days fair and cool with low humidity. I can dream right? Or I could just move to San Diego.
Tuesday, April 18, 2006
Riding the Singletrack
Took my moutain bike out for a spin yesterday evening. The termperature was perfect and the wind was very light, great for riding. I cruised down west river to the Strawberry Mansion Bridge and then road up the hill into Fairmount Park. I quickly found some dirt trails. They were all single track, winding back and forth along I-76. I love the contrast of the wooded trail and a traffic filled highway.
I am almost completely new to all of the trails in this section of the park and it was great not knowing what was going to come up next. I'll have to spend a good bit more time in here on my bike and on my feet over the summer.
I eventually ended up crossing the river at Girard and then up and down Lemon Hill. Bumped into Jim at the Art Museum and then Craig on Kelly Drive. 16.5 miles in 80 minutes, a nice relaxing pace on a beautiful day. We really have been spoiled with spectacular weather in Philly lately.
I am almost completely new to all of the trails in this section of the park and it was great not knowing what was going to come up next. I'll have to spend a good bit more time in here on my bike and on my feet over the summer.
I eventually ended up crossing the river at Girard and then up and down Lemon Hill. Bumped into Jim at the Art Museum and then Craig on Kelly Drive. 16.5 miles in 80 minutes, a nice relaxing pace on a beautiful day. We really have been spoiled with spectacular weather in Philly lately.
Monday, April 17, 2006
Easter on the Beach
On Saturday evening I went down my parents house in Southern Jersey for Easter. They live 6-7 miles from Margate and on Sunday afternoon Heather and I were able to sneak a run in along the beach. This was my first real beach run.
The weather was cool and comfortable with a light breeze coming in off the calm ocean. It was close to low tide and we stayed on the more compact, easy to run on, sand near the water. The hotels of Atlantic City could be seen to the north and we headed that way. We ran about 3 miles up to the AC boardwalk and then took a stroll on the boards. It was surprisingly crowded for a Easter Sunday and we looked a little out of place in out sweaty running clothes. We took in the sights and sounds for about a half mile before returning to the beach for the run back. All told about 6-6.5 miles in 55 minutes. I never really felt great during the run but I never really felt bad, just kind of neutral.
I hope to do a little more beach running this spring and throuh the summer.
The weather was cool and comfortable with a light breeze coming in off the calm ocean. It was close to low tide and we stayed on the more compact, easy to run on, sand near the water. The hotels of Atlantic City could be seen to the north and we headed that way. We ran about 3 miles up to the AC boardwalk and then took a stroll on the boards. It was surprisingly crowded for a Easter Sunday and we looked a little out of place in out sweaty running clothes. We took in the sights and sounds for about a half mile before returning to the beach for the run back. All told about 6-6.5 miles in 55 minutes. I never really felt great during the run but I never really felt bad, just kind of neutral.
I hope to do a little more beach running this spring and throuh the summer.
5K for Clean Air
Saturday morning was warm and humid at the start of the 5K for Clean Air. This was my first 5K since December and I had put in a lot of miles since then. Many more than last winter and I was really hoping to put up a good race and crush my 5K PR of 18:54. At the starting line I was reminded of how it felt before the start of the Philly Distance Run last September, warm, sunny, and humid with a sheen of sweat on my brow. Luckily this was only a 5K so the weather wouldn't be to much of a factor.
I was worried that I would start this race to quickly and then fade the remainder of the way. Before I saw the mile split I felt that I was running right about where I wanted to be, 5:50 pace. However, my worries were confirmed at the mile split when I crossed it in 5:27. I was kind of happy to see it, as this is my fastest mile to date, but I also knew I wasn't going to be able to keep this up.
The field had thinned a bit by this portion of the race. I saw the leader on his return moving way faster than I can even imagine running an 800. I had several people directly in front of me and I just kept it cool and stayed behind them. I didn't want to press to hard in the middle mile because I wanted to have a bit of a kick at the end. Mile 2 went by in 6:20. I was disappointed to see this. I didn't realize I had slowed down this much and knew I was going to have to pick it up if I wanted to break my goal of sub 18:30.
20 yards in front of me was, who I found out to be the second place female and I concentrated on passing her. My pace had picked up a little but I knew I wasn't moving to much faster than I had in mile 2. DAMN that first mile! I eventually passed the runner in front of me and now I just held on, making sure nobody passed me. A guy a good bit ahead of me glanced back several times to make sure I wasn't gaining but he didn't have to worry.
I crossed the 3 mile split in under 18:00 but I didn't get the exact split. At this point I knew I had the sub 18:30 in the bag and I pushed to the end. I heard Seebo and a few other cheering and I was able to pick it up just a little bit to finish in 18:21.
I was very happy with my time, my first 5K under 6:00 pace. The finish was just about what I thought I was capable of. At this race last year I ran a 19:01 and I had really surpised myself by running much faster than I thought I could. I don't really think that I am going to be hugely surprised like that anymore. Over the past year I have paid a lot closer attention to my running and have increased my fitness but I think I am at the point where I am not going to see race time that I don't expect. Now I can only chip away at my times in increments of seconds and maybe on a longer race, over a minute. (I should note though that I signed up for the Chicago Marathon, October 22nd. In that race I will crush my time by many, many minutes. That is at least plan.)
I was worried that I would start this race to quickly and then fade the remainder of the way. Before I saw the mile split I felt that I was running right about where I wanted to be, 5:50 pace. However, my worries were confirmed at the mile split when I crossed it in 5:27. I was kind of happy to see it, as this is my fastest mile to date, but I also knew I wasn't going to be able to keep this up.
The field had thinned a bit by this portion of the race. I saw the leader on his return moving way faster than I can even imagine running an 800. I had several people directly in front of me and I just kept it cool and stayed behind them. I didn't want to press to hard in the middle mile because I wanted to have a bit of a kick at the end. Mile 2 went by in 6:20. I was disappointed to see this. I didn't realize I had slowed down this much and knew I was going to have to pick it up if I wanted to break my goal of sub 18:30.
20 yards in front of me was, who I found out to be the second place female and I concentrated on passing her. My pace had picked up a little but I knew I wasn't moving to much faster than I had in mile 2. DAMN that first mile! I eventually passed the runner in front of me and now I just held on, making sure nobody passed me. A guy a good bit ahead of me glanced back several times to make sure I wasn't gaining but he didn't have to worry.
I crossed the 3 mile split in under 18:00 but I didn't get the exact split. At this point I knew I had the sub 18:30 in the bag and I pushed to the end. I heard Seebo and a few other cheering and I was able to pick it up just a little bit to finish in 18:21.
I was very happy with my time, my first 5K under 6:00 pace. The finish was just about what I thought I was capable of. At this race last year I ran a 19:01 and I had really surpised myself by running much faster than I thought I could. I don't really think that I am going to be hugely surprised like that anymore. Over the past year I have paid a lot closer attention to my running and have increased my fitness but I think I am at the point where I am not going to see race time that I don't expect. Now I can only chip away at my times in increments of seconds and maybe on a longer race, over a minute. (I should note though that I signed up for the Chicago Marathon, October 22nd. In that race I will crush my time by many, many minutes. That is at least plan.)
Friday, April 14, 2006
Through the Hole and Over the Fence
Another beautiful spring day in Philadelphia. We have been having some especially mild weather for mid-April and I'm really enjoying it. After looking at the sun streaming through the window all day at work I couldn't wait to get out to the Thursday night run with the group.
Despite some ominous storm clouds that suddenly popped up right before the run, the weather was great. Heather, Jim, Jenn and I headed out behind the zoo and into Fairmount Park. We cut through the hole in the fence behind Montgomery Hall and ran around the Japanese Tea House. I was hoping the exit near Montgomery Drive would be open but, nope. Jenn jumps up on the fence and squeezes through a hole, then Heather, then I went over the fence. Jim found a way through under the fence near a tiny creek. We were all through and continued on our way up Belmont Mansion and took in a great view of the city.
All winter long we have run this route, or something similar, and Fairmount Park was a ghost town with the exception of some very "shady" cars randomly parked on the side of the road. The spring is another story, there are people everywhere, hanging out in cars, playing softball, sitting on benches, driving around. It's nice to see.
The run continued down Chamonioux, across Strawberry Mansion and back through East Fairmount park. 8.5 miles in 70 minutes. The slower pace felt great and after a rest day today I think I should be all set for the 5K tomorrow morning.
Despite some ominous storm clouds that suddenly popped up right before the run, the weather was great. Heather, Jim, Jenn and I headed out behind the zoo and into Fairmount Park. We cut through the hole in the fence behind Montgomery Hall and ran around the Japanese Tea House. I was hoping the exit near Montgomery Drive would be open but, nope. Jenn jumps up on the fence and squeezes through a hole, then Heather, then I went over the fence. Jim found a way through under the fence near a tiny creek. We were all through and continued on our way up Belmont Mansion and took in a great view of the city.
All winter long we have run this route, or something similar, and Fairmount Park was a ghost town with the exception of some very "shady" cars randomly parked on the side of the road. The spring is another story, there are people everywhere, hanging out in cars, playing softball, sitting on benches, driving around. It's nice to see.
The run continued down Chamonioux, across Strawberry Mansion and back through East Fairmount park. 8.5 miles in 70 minutes. The slower pace felt great and after a rest day today I think I should be all set for the 5K tomorrow morning.
Thursday, April 13, 2006
Cruising
I went back into the Wissahickon last night. Now that the days are longer this has become my preferred running spot. It's such a good break from the traffic and concrete on the majority of my runs.
I took the trailhead at the top of my block up to the Valley Green Restaurant. The first couple miles I didn't feel so hot but after that things loosened up and I realy got into a groove. I passed a lot of people on the trails and that always motivates me to keep up my speed and my form on the run.
Turned around at Valley green and took Forbidden Drive back to my place. I was really cruising through this portion. The miles were ticking off at 6:50-7:00 pace and I didn't feel like I was pushing it. I was kind of on autopilot, just putting one foot in front of the other and enjoying some acoustic Pearl Jam on my Ipod. It was a great run. I am not positive about the distance but I'll call it 8.5 miles in 61 minutes.
I took the trailhead at the top of my block up to the Valley Green Restaurant. The first couple miles I didn't feel so hot but after that things loosened up and I realy got into a groove. I passed a lot of people on the trails and that always motivates me to keep up my speed and my form on the run.
Turned around at Valley green and took Forbidden Drive back to my place. I was really cruising through this portion. The miles were ticking off at 6:50-7:00 pace and I didn't feel like I was pushing it. I was kind of on autopilot, just putting one foot in front of the other and enjoying some acoustic Pearl Jam on my Ipod. It was a great run. I am not positive about the distance but I'll call it 8.5 miles in 61 minutes.
Wednesday, April 12, 2006
Watchless
I went down to the Art Museum a little earlier than usual to put in a few miles before the group run. Took the path down towards south street and met up with Russ, who was on his way to the run. I made it back in plenty of time to talk a bit before the run and then we were on our way.
Didn't really feel like I had the speed in my legs yesterday to make it another quick Tuesday night. I also had forgotten my watch so I wouldn't be able to track my splits anyhow. I took the first couple miles at about 7:45 pace with people from the group and then decided to pick up the pace with 3 miles left. I know mile three was farily quick, sub 6:30 for sure, but I eased off a bit after that and I think my last two miles were somewhere around 6:45. I could be wrong about my paces, they may be a bit faster but I like to stay conservative when I don't know.
All told it was around 8 miles in 1 hour so that's what will go down in my log for the day. I hate forgetting my watch.
Didn't really feel like I had the speed in my legs yesterday to make it another quick Tuesday night. I also had forgotten my watch so I wouldn't be able to track my splits anyhow. I took the first couple miles at about 7:45 pace with people from the group and then decided to pick up the pace with 3 miles left. I know mile three was farily quick, sub 6:30 for sure, but I eased off a bit after that and I think my last two miles were somewhere around 6:45. I could be wrong about my paces, they may be a bit faster but I like to stay conservative when I don't know.
All told it was around 8 miles in 1 hour so that's what will go down in my log for the day. I hate forgetting my watch.
Tuesday, April 11, 2006
I'm Ron Burgundy?
My legs were a bit achey all day yesterday so I decided to skip the run and head out for a bike ride. I took my mountain bike out on Kelly drive for a ride around the loop and back.
It was a beautiful spring evening so Kelly Drive was packed with runners, bikers, and bladers. I didn't expect to be able to keep up much of a pace and I was right. I just took it slow and enjoyed the day. MLK on the return wasn't as near as crowded and I moved along at a steady 19mph for most of the way. My lungs were keeping up just fine but by the time I reached Falls bridge, my legs weren't to happy. This is what happens when it is only your second bike ride in 9 months.
Got back to my house for 12 miles in about 40 minutes.
Today my legs feel back to normal and I'm looking forward to a run with the group tonight.
It was a beautiful spring evening so Kelly Drive was packed with runners, bikers, and bladers. I didn't expect to be able to keep up much of a pace and I was right. I just took it slow and enjoyed the day. MLK on the return wasn't as near as crowded and I moved along at a steady 19mph for most of the way. My lungs were keeping up just fine but by the time I reached Falls bridge, my legs weren't to happy. This is what happens when it is only your second bike ride in 9 months.
Got back to my house for 12 miles in about 40 minutes.
Today my legs feel back to normal and I'm looking forward to a run with the group tonight.
Monday, April 10, 2006
Sunny Sunday
I didn't end up running in the Pocono's but really how can you go running when it is snowing, you have a 100 degree hot tub, and a case of cold Sierra Nevada Pale Ale?
Sunday I was home by early afternoon and after a few things around the house and a lot of water I was ready for a run through the Wissahickon. So again Heather and I set off on Forbidden drive. Instead of turning around at the covered bridge we took the path to it's end at Northwest Avenue. The day was beautiful, a light breeze and about 60 degrees in the park. Everything was in bloom and there were people everywhere enjoying a perfect spring Sunday.
We ran 12 and walked the last mile back to the 100 steps. Total running time about 96 minutes.
I just eaked out 40 miles again this week, that makes three in a row. This week, hopefully more of the same and a 5K race on Saturday. I smell a PR. I PR'd in my last 5K, the Jingle Bell Run, in December and that was with a stop to fix a shoe that came untied. As long as I double knot I think I should be good.
Sunday I was home by early afternoon and after a few things around the house and a lot of water I was ready for a run through the Wissahickon. So again Heather and I set off on Forbidden drive. Instead of turning around at the covered bridge we took the path to it's end at Northwest Avenue. The day was beautiful, a light breeze and about 60 degrees in the park. Everything was in bloom and there were people everywhere enjoying a perfect spring Sunday.
We ran 12 and walked the last mile back to the 100 steps. Total running time about 96 minutes.
I just eaked out 40 miles again this week, that makes three in a row. This week, hopefully more of the same and a 5K race on Saturday. I smell a PR. I PR'd in my last 5K, the Jingle Bell Run, in December and that was with a stop to fix a shoe that came untied. As long as I double knot I think I should be good.
Friday, April 07, 2006
A Quick 10
I took advantage of a half day at work today and went for a little stroll down Kelly Drive. I was planning to do 4, 1/2 mile repeats. After 1.5 miles I hit my first reapeat. I was aiming for a 2:55 and nailed it, I felt OK but not great. Ran a recovery 2:10 1/4 mile and then another interval in 2:55. The wind was in my face and my stomach was just not cooperating, I didn't feel good. Another 2:10 1/4 mile and tried for a 3rd interval but it didn't happen. I didn't feel fluid, my stomach felt queasy, the wind was in my face and I called off the intervals. I'll save them for another day when I can give a little more.
Instead I just decided to run what felt good out to the Art Museum and back. What "felt good" was faster than I expected and I ran the 5 miles to the Art Museum in 36 minutes, 7:12's. I ran four repeats up the steps progressively faster until I was totally out of breath by the final one, took a 2 minute breather and then started back home.
I again just ran what felt good and I again was happy to see a sub 7:00 for the first mile, the remaining miles hovered above and below 7:00 pace. The total time was 1:18 for 10 miles including my trips up and down the steps. Minus the steps I ran 10 in 1:11, my Broad Street time in 2004. The extra miles this winter and spring are really paying off. Maybe I can better that Broad Street time by 10 minutes this year.
Instead I just decided to run what felt good out to the Art Museum and back. What "felt good" was faster than I expected and I ran the 5 miles to the Art Museum in 36 minutes, 7:12's. I ran four repeats up the steps progressively faster until I was totally out of breath by the final one, took a 2 minute breather and then started back home.
I again just ran what felt good and I again was happy to see a sub 7:00 for the first mile, the remaining miles hovered above and below 7:00 pace. The total time was 1:18 for 10 miles including my trips up and down the steps. Minus the steps I ran 10 in 1:11, my Broad Street time in 2004. The extra miles this winter and spring are really paying off. Maybe I can better that Broad Street time by 10 minutes this year.
From Track to Trail
I originally had planned on meeting up with a few PR's at Franklin Field to put in a track workout but then decided against it. I have ramped up to 45 miles the last couple weeks and added a decent tempo run to the mix. I think another track workout a couple days after tempo might have been asking for trouble. Definitely don't want to risk an injury. If I am going to add a track workout I can wait a week or two and let myself adjust to what I've already added. Also, I have this small spot on my left foot right behind the pig that went to market. I am not sure what it is but I know it was very aggravated from the tempo run on Tuesday and I iced it that night. It seems to be fine now by why push it.
So I ended up with 8 miles on the very forgiving path in Wissahickon Park. Heather and I cruised out to Valley Green and back in 66 minutes.
I head up to a house in the Pocono's this weekend to hang out with friends. Hopefully I can get a couple good runs in up there. Usually I end up bagging runs on weekends like this but maybe not this time.
So I ended up with 8 miles on the very forgiving path in Wissahickon Park. Heather and I cruised out to Valley Green and back in 66 minutes.
I head up to a house in the Pocono's this weekend to hang out with friends. Hopefully I can get a couple good runs in up there. Usually I end up bagging runs on weekends like this but maybe not this time.
Wednesday, April 05, 2006
The Lohan Effect
Another Tuesday night run with the group. I got there a bit early and warmed up for a mile or so. The warm-up quickly melted away as the run started the official 15 minutes later than it should. I really don't mind the delay though, it gives everybody a chance to chat and bitch about the delay.
I got several ribs about how I was running last Tuesday from a few guys and I was hoping to do the same thing again tonight. Start of with a medium pace mile and then really hit it for the final four. We headed down toward Lloyd Hall and I saw LL running up to join the group. When I saw him I was thinking two things "Sweet, this is really gonna turn into a fast run." and "Shit, this is really going to turn into a fast run"
The pace quickly picked up. LL, Kev J and I cruised through mile 2, into a headwind, in 6:26. I felt better than I had last week at the same pace with no wind. We turned around at the 2.5 mark and the mile 3 came in at 6:06. I was definitely pushing at this point but couldn't believe the time on my watch. I mentioned to LL that I wanted to slow down and we relaxed slightly but mile 4 still came in at 6:12. I pushed for the final mile up to the Art Museum, a 5:57! I don't really remember ever running a sub 6 in training before, this might be a first.
5 miles in 31:46, my quickest to date with the Tuesday night group. It was also within 30 secs of my 5 mile PR set at the Frosbite Five Miler in February which required a lot more effort. Having LL as a rabbit definitely is a big help for speed. I can't help but wonder who in the hell could be his rabbit.
I got several ribs about how I was running last Tuesday from a few guys and I was hoping to do the same thing again tonight. Start of with a medium pace mile and then really hit it for the final four. We headed down toward Lloyd Hall and I saw LL running up to join the group. When I saw him I was thinking two things "Sweet, this is really gonna turn into a fast run." and "Shit, this is really going to turn into a fast run"
The pace quickly picked up. LL, Kev J and I cruised through mile 2, into a headwind, in 6:26. I felt better than I had last week at the same pace with no wind. We turned around at the 2.5 mark and the mile 3 came in at 6:06. I was definitely pushing at this point but couldn't believe the time on my watch. I mentioned to LL that I wanted to slow down and we relaxed slightly but mile 4 still came in at 6:12. I pushed for the final mile up to the Art Museum, a 5:57! I don't really remember ever running a sub 6 in training before, this might be a first.
5 miles in 31:46, my quickest to date with the Tuesday night group. It was also within 30 secs of my 5 mile PR set at the Frosbite Five Miler in February which required a lot more effort. Having LL as a rabbit definitely is a big help for speed. I can't help but wonder who in the hell could be his rabbit.
Monday, April 03, 2006
I Don't Feel Like Running...
Yesterday afternoon I was a bit hungover and tired. I had a large breakfast at the diner and just did some yardwork. Any intention I had of running was slowly withering as the day progressed to the point where I had decided it was a no go around 5:00. Then I called Heather on the phone and she was in the mood to run. I couldn't be a whiner so I decided to head out for a "few miles" as she called it. I only needed three more miles to break 40 for the week and it was beautiful out (really about as nice as it can possibly get) so I said OK.
3 miles turned into 8 or so on Fornidden drive as we headed out to the Valley Green Restaurant and back. For the second day a very relaxed 8:10 to 8:30 pace and we just soaked up the weather and the chat.
The run put me over 45 miles for the week, the miles just seems to be piling up lately. It also makes me realize that I can put in way more mileage for marathon training. 45-50 miles were my peak mileage weeks for the marathon last year. Now that distance seems woefully inadequate to train for a marathon. Hopefully I keep this opinion of distance through the year.
Today I again really didn't feel like running when I got home from work. However, a cup of coffee and a few articles from Runner's World magazine got my energy and my spirits up to put in a few miles.
I decided to keep it short and hit a loop through Manayunk. At 1.5 miles I was at 10 minutes and realized I was really cruising. In my head I wanted to slow down but that didn't happen. I found myself charging up the final hill to my house so I could finish in under 28 minutes. I just missed it 28:00:98. That still is 7:00 minute pace for a fairly hilly route that included a drawn out set of steps and I really wasn't pushing to much. Good.
This is 10 days of workouts in a row for me, definitely my longest to date. I have no plans of starting a streak, strek or even a strk but it does feel good to hit double digits.
3 miles turned into 8 or so on Fornidden drive as we headed out to the Valley Green Restaurant and back. For the second day a very relaxed 8:10 to 8:30 pace and we just soaked up the weather and the chat.
The run put me over 45 miles for the week, the miles just seems to be piling up lately. It also makes me realize that I can put in way more mileage for marathon training. 45-50 miles were my peak mileage weeks for the marathon last year. Now that distance seems woefully inadequate to train for a marathon. Hopefully I keep this opinion of distance through the year.
Today I again really didn't feel like running when I got home from work. However, a cup of coffee and a few articles from Runner's World magazine got my energy and my spirits up to put in a few miles.
I decided to keep it short and hit a loop through Manayunk. At 1.5 miles I was at 10 minutes and realized I was really cruising. In my head I wanted to slow down but that didn't happen. I found myself charging up the final hill to my house so I could finish in under 28 minutes. I just missed it 28:00:98. That still is 7:00 minute pace for a fairly hilly route that included a drawn out set of steps and I really wasn't pushing to much. Good.
This is 10 days of workouts in a row for me, definitely my longest to date. I have no plans of starting a streak, strek or even a strk but it does feel good to hit double digits.
Sunday, April 02, 2006
To the Bridge and Back
A run with Heather through the Wissahickon. Took Forbidden Drive from the 100 steps up to the covered bridge and back for a total of about 10.5 miles. Heather helps me keep my pace slow on days when I don't really want to push it. My right buttocks was quite sore from biking the day before and a slow pace was just what I needed.
That's about all I got today for the blog. The weather here has been great this weekend, I hope it continues.
That's about all I got today for the blog. The weather here has been great this weekend, I hope it continues.
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