It's been a busy week. With mid-terms and a vacation approaching in the next couple weeks I have been devoting more of my time to school and other items. This means I need little more focus to get in my runs.
Wednesday night I got home from class around 7:45 and laced them up to head out for 8 miles around 8:15. I really don't like running this late. This usually means I get home from the run, shower, quickly put something together to eat and then it is time for bed. However, I was in the mood to run and it went well although probably a little to fast.
8.1 miles in 59 minutes. This translates to about 7:15-7:20 pace. Still technically classified as an easy run but a little fast for my liking. My calves were fairly tight the entire run but other than that I felt good.
Thursday - I got up early to get into work so I could get out early and go to school for a review session for a test next week. I again didn't get home until after 7:00 and this time I just didn't have it in me to go for a run when I got home. I was hungry and truthfully I just felt like sitting on my ass for a little while with dinner and a couple beers.
I planned to get out for a run this morning, saw the 18 degree temps at 5:50 this morning and decided to get in the shower instead of into my running shoes. It'll have to wait until this evening.
Friday, February 29, 2008
Tuesday, February 26, 2008
As soon as I hit the split button to end the tempo portion of my run last night I knew it had been a great workout. I ran close to the same route I did two weeks ago for a tempo run but this time around I felt stronger, more in control and definitely faster. I again ran by feel, but sometimes you just know when everything is falling into place. I couldn't wait to get home measure the route.
Just as last time I warmed up for a little over mile. Unlike the last time I made a mental note of my starting point and hit the split button on my watch. I sped up and tried to run at a controlled pace that was somewhere around 6:25. The tempo portion is mostly rolling with one major downhill followed immediately by a big uphill (similar in incline but slightly longer than St. Georges in Fairmont Park) about 1.5 miles in. I was hurting a bit at the top of the hill so I slowed the pace to take a slight breather. Continued on my route across Germantown ave into East Chestnut Hill and the turning north at Crittenden Ave. The turn over of my legs was telling me that I was moving along well and that my pace was increasing. My lungs were telling me to give it more gas but I continued to hold back.
I felt great, like I could have kept this pace up for 10 more miles. The time was flying by and with 10 minutes remaining to reach my 32 minute tempo goal I pushed the pace a little more. Finished up 5.2 miles in 32:26 for an average pace of 6:15. Faster than a couple weeks back when I ran somewhere around 6:25 pace. It was also easier this time around and the run got faster as it went. If I would have added another mile I am sure the average pace would have dropped slightly. So, overall, a great workout.
Tuesday monring. An easy run around Chestnut Hill. 5.2 miles in 40 minutes.
This Sunday I plan on running the Northeast Road Runners 10K which starts at LLoyd Hall. I haven't run a 10K since November 2005 and my PR at the distance is a little weak at 38:43. If I am running like I ran last night I think I have a good shot at going 37 minutes. That will be my goal.
Just as last time I warmed up for a little over mile. Unlike the last time I made a mental note of my starting point and hit the split button on my watch. I sped up and tried to run at a controlled pace that was somewhere around 6:25. The tempo portion is mostly rolling with one major downhill followed immediately by a big uphill (similar in incline but slightly longer than St. Georges in Fairmont Park) about 1.5 miles in. I was hurting a bit at the top of the hill so I slowed the pace to take a slight breather. Continued on my route across Germantown ave into East Chestnut Hill and the turning north at Crittenden Ave. The turn over of my legs was telling me that I was moving along well and that my pace was increasing. My lungs were telling me to give it more gas but I continued to hold back.
I felt great, like I could have kept this pace up for 10 more miles. The time was flying by and with 10 minutes remaining to reach my 32 minute tempo goal I pushed the pace a little more. Finished up 5.2 miles in 32:26 for an average pace of 6:15. Faster than a couple weeks back when I ran somewhere around 6:25 pace. It was also easier this time around and the run got faster as it went. If I would have added another mile I am sure the average pace would have dropped slightly. So, overall, a great workout.
Tuesday monring. An easy run around Chestnut Hill. 5.2 miles in 40 minutes.
This Sunday I plan on running the Northeast Road Runners 10K which starts at LLoyd Hall. I haven't run a 10K since November 2005 and my PR at the distance is a little weak at 38:43. If I am running like I ran last night I think I have a good shot at going 37 minutes. That will be my goal.
Monday, February 25, 2008
Pinehurst
Heather and I took a trip to Pinehurst this past weekend to visit her grandparents, who at 90 years old are getting along just fine. It seems we picked a great weekend to go as Old Man Winter has finally reared his ugly head in Philadelphia and our plane just barely got of in a small snowstorm on Friday morning that left about 3 inches of the white stuff. If we were headed north I don't think the plane would have left the ground.
I knew Pinehurst had something to do with the game of golf and I quickly saw why as we rolled into town. There are something like 20 golf courses in the this small town, and the local economy revolves around the game and the players that travel there for a little slice of golfers paradise. The town consists of a labyrinth of winding roads hemmed in by tall southern pines which had me completely turned around any time we took a drive, a walk, a run, or a bike ride. The maze made for some pretty trips.
On Friday afternoon we took quick run around town and Heather pointed out some places she remembered from her long summer vacations spent here as a kid, visiting the grand parents and along with her siblings, having some fun around town. After 30 minutes of easy running we stopped in front of some Historic hotel and "borrowed" a couple of their complimentary cruiser bikes for the weekend.
We also took a run on Saturday afternoon under a beautiful sunny blue sky and lower 60 degree temps. The first 30 minutes I ran with Heather past one golf hole after another until we reached Pinehurst Lake. From here we split and I ran another hour or so on the rolling hills around the lake. The sun was nearly set when I got back. 12.2 miles in 96 minutes.
Sunday I delayed running until we returned to Philly and at 8:00 pm I got out the door for 4 easy miles on quickly freezing snow melt that had me cautiously running around the roads in Chestnut Hill. 30 minutes.
The Week
Mon - 11.5 w 5x1mile
Tues - 5.6 easy
Wed - 5.7 easy
Thurs - 10.2 w/ 7 hils @ 30 sec
Fri - 3.5 very easy
Sat - A conservative 12.2
Sun - 3.8 easy
52 total and over all a good week.
I knew Pinehurst had something to do with the game of golf and I quickly saw why as we rolled into town. There are something like 20 golf courses in the this small town, and the local economy revolves around the game and the players that travel there for a little slice of golfers paradise. The town consists of a labyrinth of winding roads hemmed in by tall southern pines which had me completely turned around any time we took a drive, a walk, a run, or a bike ride. The maze made for some pretty trips.
On Friday afternoon we took quick run around town and Heather pointed out some places she remembered from her long summer vacations spent here as a kid, visiting the grand parents and along with her siblings, having some fun around town. After 30 minutes of easy running we stopped in front of some Historic hotel and "borrowed" a couple of their complimentary cruiser bikes for the weekend.
We also took a run on Saturday afternoon under a beautiful sunny blue sky and lower 60 degree temps. The first 30 minutes I ran with Heather past one golf hole after another until we reached Pinehurst Lake. From here we split and I ran another hour or so on the rolling hills around the lake. The sun was nearly set when I got back. 12.2 miles in 96 minutes.
Sunday I delayed running until we returned to Philly and at 8:00 pm I got out the door for 4 easy miles on quickly freezing snow melt that had me cautiously running around the roads in Chestnut Hill. 30 minutes.
The Week
Mon - 11.5 w 5x1mile
Tues - 5.6 easy
Wed - 5.7 easy
Thurs - 10.2 w/ 7 hils @ 30 sec
Fri - 3.5 very easy
Sat - A conservative 12.2
Sun - 3.8 easy
52 total and over all a good week.
Thursday, February 21, 2008
Bouncing Up the Hills
My legs had none of the molasses feeling left from yesterday morning and I bounced out the door just before sunset for 10 miles and a few hills. I planned to add two repeats to my hill workout from last Thursday for a total of seven.
A 20 minute warmup and I was ready for a quick workout. Seven, 30 sec hill repeats at about 5K pace followed by a very very slow trip back down the hill. I found a slightly better hill than last week and went to work. These reps are short enough that just as you are starting to hurt you are about to finish. I started each trip at the "Watch for Children" telephone pole and finished them at the 805 mailbox pole. 29-31 secs for each repat and I was done. This hill is perfect, steep but not to steep, much longer than the 30 seconds I did tonight so I can add on if I'd like, and only one car passed me in 20 minutes.
I continued on my run for another 50 minutes and I still had a lot of spring left in my step when I wrapped things up. A conservative 10.2 miles in 79 minutes.
I don't want to jinx my progress but over the past few weeks, and really over most of 2008, I've really enjoyed running. I've felt great on 90% of my runs as I've slowly upped the mileage. No major aches and pains, no sore calves that usually plague me, workouts that go as planned and an overall eagerness to run. What a change from the fall when nothing seemed to be going right in running and many other areas in life. Perhaps the difficulty in life spilled into my running. I would think one could effect the other, even if I wasn't concious of it. Just some thoughts that were going through my head as I finished up my run tonight.
A 20 minute warmup and I was ready for a quick workout. Seven, 30 sec hill repeats at about 5K pace followed by a very very slow trip back down the hill. I found a slightly better hill than last week and went to work. These reps are short enough that just as you are starting to hurt you are about to finish. I started each trip at the "Watch for Children" telephone pole and finished them at the 805 mailbox pole. 29-31 secs for each repat and I was done. This hill is perfect, steep but not to steep, much longer than the 30 seconds I did tonight so I can add on if I'd like, and only one car passed me in 20 minutes.
I continued on my run for another 50 minutes and I still had a lot of spring left in my step when I wrapped things up. A conservative 10.2 miles in 79 minutes.
I don't want to jinx my progress but over the past few weeks, and really over most of 2008, I've really enjoyed running. I've felt great on 90% of my runs as I've slowly upped the mileage. No major aches and pains, no sore calves that usually plague me, workouts that go as planned and an overall eagerness to run. What a change from the fall when nothing seemed to be going right in running and many other areas in life. Perhaps the difficulty in life spilled into my running. I would think one could effect the other, even if I wasn't concious of it. Just some thoughts that were going through my head as I finished up my run tonight.
Wednesday, February 20, 2008
Recovering With the Dog
Heather has run with the dog on a couple occasions through the Wissahickon Park and swears he is great on the run I was doubtful and thought it more likely that he was constantly stopping to "smell the roses" as they say, messing up my rhythm and generally frustrating me. I figured an easy run would be the best place to start.
He was no problem right from the start. My easy pace is just between a fast trot and a run for him and he switched back and forth as we made our way towards the Chestnut Hill golf course a few blocks away. I thought that the macadam might damage his paws and it would be better to hit the soft grass of the course. I would normally would be reluctant to run here at night, afraid of ankle turning sticks and divots but the moon was nearly full and it illuminated everything clearly. I almost felt like we were in the spotlight.
A few long lap around the course and we headed for home. He never even tired, leading me the entire the way with his ears tucked in and his head and tail held high. I dropped him off at home for a total of 20 minutes with Boomer. I went back out and ran another 25 b y myself. 5.6 miles in 45 minutes. My legs felt good but after the workout yesterday I took it light.
This morning I got out just as the sun was touching the sky with light. I was lucky enough to catch the moon setting on the opposite side of the sky, nearly full, and quickly getting engulfed by clouds at the horizon. It made for a beautiful sight and I was glad I was running at 6:00 am.
The first couple miles I felt fine but quickly my legs started to feel dead. They weren't sort just felt like they didn't want to turn over. I slowed it down and spun a path through the Wissahickon that included a very long and unfriendly hill at the end. 5.7 miles in 46 minutes. Maybe it took a couple days for that track workout to catch up with me.
He was no problem right from the start. My easy pace is just between a fast trot and a run for him and he switched back and forth as we made our way towards the Chestnut Hill golf course a few blocks away. I thought that the macadam might damage his paws and it would be better to hit the soft grass of the course. I would normally would be reluctant to run here at night, afraid of ankle turning sticks and divots but the moon was nearly full and it illuminated everything clearly. I almost felt like we were in the spotlight.
A few long lap around the course and we headed for home. He never even tired, leading me the entire the way with his ears tucked in and his head and tail held high. I dropped him off at home for a total of 20 minutes with Boomer. I went back out and ran another 25 b y myself. 5.6 miles in 45 minutes. My legs felt good but after the workout yesterday I took it light.
This morning I got out just as the sun was touching the sky with light. I was lucky enough to catch the moon setting on the opposite side of the sky, nearly full, and quickly getting engulfed by clouds at the horizon. It made for a beautiful sight and I was glad I was running at 6:00 am.
The first couple miles I felt fine but quickly my legs started to feel dead. They weren't sort just felt like they didn't want to turn over. I slowed it down and spun a path through the Wissahickon that included a very long and unfriendly hill at the end. 5.7 miles in 46 minutes. Maybe it took a couple days for that track workout to catch up with me.
Monday, February 18, 2008
Track # 1
I took advantage of the warm beautiful weather this morning and headed over to the Chestnut Hill Academy track for a workout. A nice 1/4 mile rubber track very similar to the one at Roxborough High school that I used to run. The only big difference is that it isn't lit but in a month or so the sun will take care of that problem, at least for 6 months or so.
I am no pro on the track so I wasn't exactly sure what to do. I figured longer repeats this early in the year would be better than the shorter sharpening workouts called for as you approach a target race. (Or so I have read on a number of running websites I peruse). I settled on a challenging 5 x 1 mile workout. My goal was to keep each mile under 6 minutes. if they were all 5:59 I'd be happy.
There were a few walkers and joggers on the track but nobody running intervals. I was glad to see everybody staying away from the inside lane. Here's how things went down.
Mile 1 - 5:50. Woah, this was going to be a breeze.
400 recovery in 1:58
Mile 2 - 5:56. Okay so maybe this wasn't going to be as easy as I thought.
600 recovery in 2:53
Mile 3 - 5:56. Now I was working and wondering if I was going to be able to pull off 2 more.
600 recover in 3:45 (I stopped to retire and stretch for a few)
Mile 4 - 5:58. Really pushing towards the end but I knew I could pull off one more.
800 recovery in 4:14
Mile 5 - 5:58. Done.
3 Mile cooldown for 11.5 miles in 83 minutes. I was very happy, a good workout and I felt recovered when I got home. I learned to take it a little slow on the first lap or two and save some for the last couple. It's better to start slightly slow rather than fade in the last lap.
I am no pro on the track so I wasn't exactly sure what to do. I figured longer repeats this early in the year would be better than the shorter sharpening workouts called for as you approach a target race. (Or so I have read on a number of running websites I peruse). I settled on a challenging 5 x 1 mile workout. My goal was to keep each mile under 6 minutes. if they were all 5:59 I'd be happy.
There were a few walkers and joggers on the track but nobody running intervals. I was glad to see everybody staying away from the inside lane. Here's how things went down.
Mile 1 - 5:50. Woah, this was going to be a breeze.
400 recovery in 1:58
Mile 2 - 5:56. Okay so maybe this wasn't going to be as easy as I thought.
600 recovery in 2:53
Mile 3 - 5:56. Now I was working and wondering if I was going to be able to pull off 2 more.
600 recover in 3:45 (I stopped to retire and stretch for a few)
Mile 4 - 5:58. Really pushing towards the end but I knew I could pull off one more.
800 recovery in 4:14
Mile 5 - 5:58. Done.
3 Mile cooldown for 11.5 miles in 83 minutes. I was very happy, a good workout and I felt recovered when I got home. I learned to take it a little slow on the first lap or two and save some for the last couple. It's better to start slightly slow rather than fade in the last lap.
Presidents Day
Ahh Presidents Day. Every year I forget that I have off and somewhere around Feb 10th I realize, "We have next Monday?" The most low-key of three day weekends, time to sleep in, fart around the house and catch up on my blog. It is especially nice when your wife doesn't have the holiday and you get to quietly sneak in the fact that you are off a few times the day before.
A good weekend for running. Saturday was again a long run and the group has been expanding. A few few weeks with just Seebo and I. Last week with Seebo, Ryan and I. This week Ryan, Steve, Megan, Deirdre, Rebecca and I. Having folks to run with really makes me look forward to 16 miles.
We met with the PR group but once the run started we went the opposite direction from the rest of the group, down Kelly Drive. Up to East Fairmount Park, down Ridge, through Manayunk and up the Belmont (Three Bears) Hills. This past fall I can remember cruising up these hills with Ian, chatting away, and before I knew it they were done. This past Saturday wasn't such a breeze, my lungs were handling things just fine but my legs took a little coaxing to keep up the pace. After the hills a winding trip through West Fairmount that included St Georges Hill, and the Fire Road.
I have had a pesky ankle pain over the past couple months, just a slight twinge on the outside of my right ankle. It is stiff in the morning but loosens up fairly quickly and doesn't really bother me running on the roads. The trails are a different story. I love trail running and feel I am fairly decent at it but with this ankle I am wary. It has a tendency to turn with a quick jolt of pain. It is almost as if I don't realize I am on uneven ground until a millisecond to late for me to recovery without a twist. On the Fire Road Saturday I hit it fairly hard and my stomach dropped. Images of a limp back to the Art Museum flashed through my head. But, The pain dissipated quickly and I didn't think of it the rest of the run. It hasn't been any worse for wear since.
16.3 miles in 2hr and 12 min.
Sunday, a late afternoon run in warming temps. I opted for a long sleeve shirt but would have been fine in shortsleeves. A ridiculously muddy trip up and down Forbidden Drive that left my calves covered in mud. I kept the pace very easy and really enjoyed the run. I was surprised that 56 minutes had gone by when I got back to my house. 7 miles.
54 miles for the week with a tempo run, a short hill workout and hilly long run. If I keep this up I'll be in good shape for...... Whatever the hell I am racing this spring. Right now I am leaning towards a half-marathon. Perhaps the Nashville Rock and Roll half in late April. If I can break 1:23 I would not only PR by well over a minute but would qualify for New York this Fall. I haven't run a great half marathon in the past few year and a 1:22 seems like a good goal. In fact a 1:21 might be doable if things come togther just right.
A good weekend for running. Saturday was again a long run and the group has been expanding. A few few weeks with just Seebo and I. Last week with Seebo, Ryan and I. This week Ryan, Steve, Megan, Deirdre, Rebecca and I. Having folks to run with really makes me look forward to 16 miles.
We met with the PR group but once the run started we went the opposite direction from the rest of the group, down Kelly Drive. Up to East Fairmount Park, down Ridge, through Manayunk and up the Belmont (Three Bears) Hills. This past fall I can remember cruising up these hills with Ian, chatting away, and before I knew it they were done. This past Saturday wasn't such a breeze, my lungs were handling things just fine but my legs took a little coaxing to keep up the pace. After the hills a winding trip through West Fairmount that included St Georges Hill, and the Fire Road.
I have had a pesky ankle pain over the past couple months, just a slight twinge on the outside of my right ankle. It is stiff in the morning but loosens up fairly quickly and doesn't really bother me running on the roads. The trails are a different story. I love trail running and feel I am fairly decent at it but with this ankle I am wary. It has a tendency to turn with a quick jolt of pain. It is almost as if I don't realize I am on uneven ground until a millisecond to late for me to recovery without a twist. On the Fire Road Saturday I hit it fairly hard and my stomach dropped. Images of a limp back to the Art Museum flashed through my head. But, The pain dissipated quickly and I didn't think of it the rest of the run. It hasn't been any worse for wear since.
16.3 miles in 2hr and 12 min.
Sunday, a late afternoon run in warming temps. I opted for a long sleeve shirt but would have been fine in shortsleeves. A ridiculously muddy trip up and down Forbidden Drive that left my calves covered in mud. I kept the pace very easy and really enjoyed the run. I was surprised that 56 minutes had gone by when I got back to my house. 7 miles.
54 miles for the week with a tempo run, a short hill workout and hilly long run. If I keep this up I'll be in good shape for...... Whatever the hell I am racing this spring. Right now I am leaning towards a half-marathon. Perhaps the Nashville Rock and Roll half in late April. If I can break 1:23 I would not only PR by well over a minute but would qualify for New York this Fall. I haven't run a great half marathon in the past few year and a 1:22 seems like a good goal. In fact a 1:21 might be doable if things come togther just right.
Friday, February 15, 2008
Valentines Week
A busy week at work and with Valentines Day left me little time to post on this blog but luckily there was enough time to run.
After a 1.5 months of mostly easy runs I am trying to inject some speed at least once a week. I am not usually consistent with this but I am going to try and turn that around the next couple of months. I started Monday with a sort of tempo run.
My goal was not to nail my tempo range which is predicted somewhere between 6:10 and 6:20 but to get the pace somewhere between marathon and tempo pace, around 6:30. Without the 1/4 mile marks of Kelly Drive, I was forced to run totally by effort on the rolling hills around Chestnut Hill. The more workouts I run without a pace guide the more I realize that this is the way I should do speed work, by feel.
So I set off at an easy pace and after about 10-12 minutes I started to pick things up. I made the mistake of not mentally marking my starting point and time so I'd at least be able to calculate the pace after mapping the run, but I have an approximation.
Got going to what seemed about 6:30 pace and I felt great. Cold clear night, light winds, and not much traffic. I was panting on the uphills, and recovering well on the downhills. In between I was working just hard enough that things were still comfortable. Having run this Chestnut Hill loop several times in the past few weeks I had an idea of how far I was going so I tried to run at least 5 miles at this pace. I ran past my envisioned endpoint just to make sure I got my distance and also because I felt good.
I ended up at 7.8 miles with 5 - 5.5 miles somewhere between 6:20 - 6:30 pace. I was very happy with the effort.
Tuesday - Bad weather and sleeping in forced me to DNR
Wednesday evening- 7.5 easy miles with Heather on the Chestnut Hill Loop. Usually Heather is the one dragging me out the door on nights I don't feel like running, I am always grateful 2 miles into the run. This time it was me dragging Heather out the door and she was happy I did.
Thursday evening - 10.5 miles in 77 minutes. I had a few hill repeats in mind for this run and I found a decent spot 20 minutes into the run. An old road that looks as if it functioned as a driveway at some point in the past but now is closed off. The paving is starting to go but it was good enough for my purposes. 30 very hard seconds of running to the top and an easy 60 secs to get back down. 5 repeats and I was on my way again. Not a killer workout but I have read that just 5-10 short repeats on a steep hill and can have a large benefit. Why not give it a shot?
Friday morning - A slow run into the sunrise. 5.2 miles in 43:00 minutes.
After a 1.5 months of mostly easy runs I am trying to inject some speed at least once a week. I am not usually consistent with this but I am going to try and turn that around the next couple of months. I started Monday with a sort of tempo run.
My goal was not to nail my tempo range which is predicted somewhere between 6:10 and 6:20 but to get the pace somewhere between marathon and tempo pace, around 6:30. Without the 1/4 mile marks of Kelly Drive, I was forced to run totally by effort on the rolling hills around Chestnut Hill. The more workouts I run without a pace guide the more I realize that this is the way I should do speed work, by feel.
So I set off at an easy pace and after about 10-12 minutes I started to pick things up. I made the mistake of not mentally marking my starting point and time so I'd at least be able to calculate the pace after mapping the run, but I have an approximation.
Got going to what seemed about 6:30 pace and I felt great. Cold clear night, light winds, and not much traffic. I was panting on the uphills, and recovering well on the downhills. In between I was working just hard enough that things were still comfortable. Having run this Chestnut Hill loop several times in the past few weeks I had an idea of how far I was going so I tried to run at least 5 miles at this pace. I ran past my envisioned endpoint just to make sure I got my distance and also because I felt good.
I ended up at 7.8 miles with 5 - 5.5 miles somewhere between 6:20 - 6:30 pace. I was very happy with the effort.
Tuesday - Bad weather and sleeping in forced me to DNR
Wednesday evening- 7.5 easy miles with Heather on the Chestnut Hill Loop. Usually Heather is the one dragging me out the door on nights I don't feel like running, I am always grateful 2 miles into the run. This time it was me dragging Heather out the door and she was happy I did.
Thursday evening - 10.5 miles in 77 minutes. I had a few hill repeats in mind for this run and I found a decent spot 20 minutes into the run. An old road that looks as if it functioned as a driveway at some point in the past but now is closed off. The paving is starting to go but it was good enough for my purposes. 30 very hard seconds of running to the top and an easy 60 secs to get back down. 5 repeats and I was on my way again. Not a killer workout but I have read that just 5-10 short repeats on a steep hill and can have a large benefit. Why not give it a shot?
Friday morning - A slow run into the sunrise. 5.2 miles in 43:00 minutes.
Monday, February 11, 2008
Short -Long -Short
I ran my first real "long run" of the year sandwiched between to very short runs this weekend.
On Friday evening Heather and I ran into the Wissahickon Park in the quickly fading daylight. At 5:30 it is still bright enough to run in the park but you better on your way out or your going to get caught in the dark. The time between sunup and sundown begins to quickly lengthen this time of year. Something to look forward to as you come out of the winter.
My new entrance to the park, Rex Avenue, is a 1/2 mile long hill that starts off paved and quickly deteriorates into a cobble of stones, roots and leaves. It makes for an easy trip into the park and burning thighs and calves on the way out. I like it. 4.6 miles in 40 minutes.
On Saturday I joined the Philly Runners group and specifically Seebo for a long run. Things started off a little faster than expected at 7:25 pace up MLK but it felt great and we had a good group moving along. At Falls Bridge Seebo, Ryan, and I broke from the pack and took a spin up the Blooddy Nipple to retrace the route through Fairmount Park that Seebo and I made a couple weeks back. It's great to run with Seebo but it was nice to add Ryan to the mix for a long run, the more the merrier. My legs felt tired by mile 8 but strangely they didn't get any worse the rest of the way.
Ryan and I split from Seebo in West Philly and continued back to the AM. 16 miles in 2 hr 4 min. I consider any run of 16 more miles an official long run so that made Saturday my first of the year and it definitely went well.
On Sunday I again pushed of my run off until the end of the day and this paid for it with much colder and windier weather. It was warm in the morning when I took the dog for a walk but windy and 30 degrees when Heather and I headed out for a loop in the Wissahickon around 4:30. It actually felt kind of nice and I was dressed appropriately so I didn't mind. A few easy miles on very hill trails. My legs had totally forgotten about the 16 miles the day before and felt fresh and eager to push the pace. That of course wouldn't have been wise but I had Heather there to keep me in check. 4.8 miles in 43 minutes.
For the week: 52 miles in 7 runs. I was somewhat surprised by the weekly total, I didn't feel like I had run much this week.
On Friday evening Heather and I ran into the Wissahickon Park in the quickly fading daylight. At 5:30 it is still bright enough to run in the park but you better on your way out or your going to get caught in the dark. The time between sunup and sundown begins to quickly lengthen this time of year. Something to look forward to as you come out of the winter.
My new entrance to the park, Rex Avenue, is a 1/2 mile long hill that starts off paved and quickly deteriorates into a cobble of stones, roots and leaves. It makes for an easy trip into the park and burning thighs and calves on the way out. I like it. 4.6 miles in 40 minutes.
On Saturday I joined the Philly Runners group and specifically Seebo for a long run. Things started off a little faster than expected at 7:25 pace up MLK but it felt great and we had a good group moving along. At Falls Bridge Seebo, Ryan, and I broke from the pack and took a spin up the Blooddy Nipple to retrace the route through Fairmount Park that Seebo and I made a couple weeks back. It's great to run with Seebo but it was nice to add Ryan to the mix for a long run, the more the merrier. My legs felt tired by mile 8 but strangely they didn't get any worse the rest of the way.
Ryan and I split from Seebo in West Philly and continued back to the AM. 16 miles in 2 hr 4 min. I consider any run of 16 more miles an official long run so that made Saturday my first of the year and it definitely went well.
On Sunday I again pushed of my run off until the end of the day and this paid for it with much colder and windier weather. It was warm in the morning when I took the dog for a walk but windy and 30 degrees when Heather and I headed out for a loop in the Wissahickon around 4:30. It actually felt kind of nice and I was dressed appropriately so I didn't mind. A few easy miles on very hill trails. My legs had totally forgotten about the 16 miles the day before and felt fresh and eager to push the pace. That of course wouldn't have been wise but I had Heather there to keep me in check. 4.8 miles in 43 minutes.
For the week: 52 miles in 7 runs. I was somewhat surprised by the weekly total, I didn't feel like I had run much this week.
Friday, February 08, 2008
A busy week and I am little behind on logging the runs in. Tues-Wed-Thurs, all easy runs and all runs on some portion of the loop that I ran on Monday. This loop is definitely going to be my mianstay, at least until the days get longer and I can venture into the Wissahickon Park in the evenings.
Tuesday - A very early and very busy day. I was finally able to get a run in a little after 8:00. I kept things short and easy, a little under 5 miles in 35 minutes. Uneventful run but nice.
Wednesday - Made it out the door for a morning run. Another easy run at the exact same pace as Tuesday night just a little further. 5.1 miles in 38 minutes.
Two very short runs but as I posted earlier this week, I think keeping things going day in and day out, even if for just a few miles, can go a long way towards making me a better runner.
Thursday - I received a text message in the afternoon from Chem Steve about getting together for a run in the evening. It sounded like a great idea. Last winter I was running 2-3 times a week with members of the Philly Runners group but this year, things have changed and it has been weeks since I've done a weekday run with anyone from the group.
We ran, talked, caught up on life. The 8 miles flew by even though it turns out we were running at a very liesurely 8:20 pace. I had to double check the time and distance a few times but it seems that is what we were running. I definitely miss the Thursday evening runs with the group. It was something I looked forward to all day at work. It was great to get a little of that back even if was a very reduced grooup.
8.3 miles in 70 minutes.
Tuesday - A very early and very busy day. I was finally able to get a run in a little after 8:00. I kept things short and easy, a little under 5 miles in 35 minutes. Uneventful run but nice.
Wednesday - Made it out the door for a morning run. Another easy run at the exact same pace as Tuesday night just a little further. 5.1 miles in 38 minutes.
Two very short runs but as I posted earlier this week, I think keeping things going day in and day out, even if for just a few miles, can go a long way towards making me a better runner.
Thursday - I received a text message in the afternoon from Chem Steve about getting together for a run in the evening. It sounded like a great idea. Last winter I was running 2-3 times a week with members of the Philly Runners group but this year, things have changed and it has been weeks since I've done a weekday run with anyone from the group.
We ran, talked, caught up on life. The 8 miles flew by even though it turns out we were running at a very liesurely 8:20 pace. I had to double check the time and distance a few times but it seems that is what we were running. I definitely miss the Thursday evening runs with the group. It was something I looked forward to all day at work. It was great to get a little of that back even if was a very reduced grooup.
8.3 miles in 70 minutes.
Tuesday, February 05, 2008
Running Around
I was shotting for an hour run last night and figured a trip around the perimeter of Chestnut Hill would fit the bill. I put together a couple of routes I am familiar with from running through the area in the past and came up with this in my head as I started on the run. A mostly quiet rolling route along the low traffic streets tracing the fringes of the Wissahickon park.
There was also a short trip across Stenton Avenue into Montgomery County. I thought I might explore this area a little further but the tight streets and waning light made me think twice and I shortly turned back towards the sidewalks of Philadelphia.
Not surprisingly I felt good due to my 4 days off. There was at first a little soreness from the all the lifting and stair climbing the past few days but after that was smooth sailing. I kept the pace easy and really enjoyed the run on a cool (but still unseasonably warm) night. 8, 1/4 miles in 62 minutes.
There was also a short trip across Stenton Avenue into Montgomery County. I thought I might explore this area a little further but the tight streets and waning light made me think twice and I shortly turned back towards the sidewalks of Philadelphia.
Not surprisingly I felt good due to my 4 days off. There was at first a little soreness from the all the lifting and stair climbing the past few days but after that was smooth sailing. I kept the pace easy and really enjoyed the run on a cool (but still unseasonably warm) night. 8, 1/4 miles in 62 minutes.
Monday, February 04, 2008
A post to report the fact that I haven't run a step since Wedenesday, except for up and down endless flights of stairs in moving. I just didn't realize how all consuming a move would be. It's been years since I've last moved and I assumed the fact that we hired movers would make the process a breeze. I was wrong. There literally just wasn't a chance to lace em up and head out. Add to that the fact that the weather (except for Friday) has been beautiful and you can understand my frustration. Although, I probably could have snuck in a run yesterday before the Super Bowl but at that point I was thinking I'm already in the hole, why not get to the party a little earlier and enjoy it.
So I've been knocked out of the rythym I had worked into over the past few weeks with my running. I realize more now how you really do get into a groove, where things are clicking and the runs come, day in and day out. I am definitely a person of routine and the new house, new set-up, and skewed scheduled has thrown me off, my job this week is to get back on. Of course, missing a run this morning was not a good start but I that leaves plenty of room for improvement.
So I've been knocked out of the rythym I had worked into over the past few weeks with my running. I realize more now how you really do get into a groove, where things are clicking and the runs come, day in and day out. I am definitely a person of routine and the new house, new set-up, and skewed scheduled has thrown me off, my job this week is to get back on. Of course, missing a run this morning was not a good start but I that leaves plenty of room for improvement.
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