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Archives for: March 2007 03/23/07
64 degrees and what, what?
When the warm weather comes everything just fits together. Runs get longer, but seem easier, per mile minutes get shorter but don't seem as difficult.
Last night was one of those, 64 degrees, shorts and a t-shirt. 8 miles later it had only been 64 minutes, for a perfect average of 8 minutes per mile.
Next week though I will be in Aruba, Bonaire, and Curacao I can not wait to run there and see what that is like. I'm really looking forward to getting away and running in a tropical location.
03/19/07
Less than two weeks to go
Well I have less than two weeks to go for my first running event of the year and it's my longest one until May 27th in Ottawa. On April first is the 10 K Scottish Run in Central Park that I am entered in and with the cold snap we had I didn't run Thursday, Friday or Saturday, but I did do a 7.5 Miler on Sunday.
It was probably 25 degrees with a bit of a wind but nothing like it could have been. The sun was bright and warm which really helped make it a much nicer run that I had expected. The only problem is running that last half in to the sun with maybe 1 layer two many meant I started to really over heat and what was supposed to be an 8 miler was stopped early at 7.5 miles to prevent a serious over heating problem.
Even with the not so perfect conditions the 7.5 mile run was completed with an average of 8:16 per mile. I'm not going to complain with that either. Let's just hope I can get ready for the 10K in 13 days and run a Personal Best that day.
03/15/07
Speed work on a Wednesday night
Well last night was perfect running weather again in New York City. Too bad it's not lasting today is going to be thunderstorms (I should have gotten up early and went out before the rain came), tomorrow snow and cold and Saturday cloudy and crappy. Today was supposed to be a distance day with an 8 miler, but it will now be a 0 miler and tomorrow luckily is weight day with no run scheduled. Saturday is supposed to be a 12 miler so we'll see when we get there. That would be a good way to start St. Patrick's day though.
Anyway last night was speed work night. 400 meter sprints with 2 minute recovery jog then repeat 7 times with a 5 minute warm up and a 5 minute cool down. So 4.5 miles at an average of 8:27 per mile, not bad considering those recovery jogs really are slower than my standard pace.
Well lets hope this weather clears up soon.
03/14/07
Nothing like a t-shirt and shorts in March
Last nights run was around 4:30 pm, it was late 50s and the sun was shining. Shorts and a T-shirt only for a 7 mile distance training run. I'm not combining two training tools as I don't agree with the one from runner's world in reference to distance training almost every run is a short 3 miler, with only 1 distance run per week and 1 tempo run and I like the miles I think a 3 miler is useless unless a simple recovery run after running 6 days straight with intense speed interval or distance training. So I'm also using the Nike Training Log tool (which is free where the Runner's World one is not).
So I started out on my warm up pace, probably around 9:30 per mile and slowly built up to somewhere in the 7s per mile for the last mile or 2. Really it was what felt comfortable without pushing myself too much since it was a distance run of 7 miles and tonight is a speed interval run so I wanted to not kill myself (and it better not rain tonight, I want to run), since I will have to push myself for 400 meters then recovery jog for 2 minutes and repeat 7 times.
So when it was all said and done I covered the 7 miles in 59 minutes which averages out to 8:26 per mile. Not bad at all for a training run.
03/13/07
First sub 8 min mile training run of the year
Yesterday evening (5ish) was almost perfect running weather. Training program called for a 3 mile easy run, but well I only use that as a guideline. I started with the standard 5 min warm up (as part of the miles I'm going to run for that day though) and decided I was going to do 4 miles.
Well after the warm up I felt good and started to increase my pace, breathing was right, no cramps, no chest pain, so I knew I wasn't working to hard but I knew the pace was strong and I know I really need to start getting ready for all the events I have up and coming, especially that first half marathon in Ottawa in less than 2.5 months.
So by the time the run was over I'd run the 4 miles with the last 3 each under 8 minutes per mile with the final mile probably around 7:30 per mile. It felt good, and tonight is a 7 mile run, but I won't push that one for speed since it is a distance run.
03/12/07
Well it's set
I just set up everything today to go and run the ING Ottawa Half Marathon on May 27th. This will be my first Half Marathon and my plan is it will be the first of 2 as I want to register for the New York Half Marathon presented by Nike which I believe is August 6th.
So I have multiple confirmed events now:
April 1st which is the Scotland Run - 10K
April 22 Adidas Run for the Parks / Kids Races - 4M
April 29 Fifth Annual Run As One, TGL Classic Presented by JPMorgan Chase - 4M
May 19th Healthy Kidney - 10K
May 27 ING Ottawa Half Marathon - 13.1 M
Going to be a busy year, I've got to make sure I get in my 9 qualifiers for the 2008 ING New York Marathon in case I decide I want to run that event.
03/11/07
11 Miles and building
Well Saturday was gorgeous, went up to over 50 degrees and the sun came out, when I was running though the sun was just starting to burn away the clouds and it was about 38. Warm enough to not have layer up and warn enough to feel great on the run.
Again Saturday's run started out as a temp run, 5 min warm up then 10 minutes at race pace, 4 minutes of a recovery jog, then again 10 minutes of race pace, then 7 minutes of cool down, well I turned the 7 minutes of cool down in to an additional 6 miles.
So in total the run was 1 hour and 30 minutes and 11 miles.
03/08/07
6 Miles in the cold and salt...
Last night actually wasn't a bad run, I did have something to look forward to after it which always helps. So I headed out just after 4:30 pm to hit the Hudson river path it was probably only 20 degrees, but the sun was still out which helps and there was very little wind, which really does help.
The only real complaint is the salt on the paths, which of course is good so we don't slip on ice etc, but they really use a lot of it so it's crunching under your shoes over and over with every step.
Due to the extra layers in the cold though my run was slower than normal doing 1 mile every 9 minutes instead of my training average of 8 or less. What can you do, I won't complain, hopefully it will continue to warm up so I can shed the layers.
03/05/07
First 10 mile run of the year
Saturday as just gorgeous out. 50 degrees, sunny and no wind. That meant running pants and a T-shirt, no layers.
It started as a 4 mile tempo work out which means every 2 minutes you do race pace for 400 meters than recovery job for 2 minutes repeat, 7 times with a 5 minute warm up and 5 minute cool down.
Well it is so beautiful out today I ended up take the 5 minute cool down an additional 6 miles. So all in all a ten mile run, at a decent pace of probably just over 8 minutes per mile.
03/02/07
50 and Sunny, what?
And it was easy run day? Damn that just made the 4 miles seem like heaven. Honestly effortless.
Started a new workout program yesterday this is to get me back in to running shape, have to lean up and cut some of the muscle mass so I can run faster as I have a 10 k race in less than 1 month (April 1st) and more running keeps the mid section lean which can be hard when you like beer.
Honestly 50, sunny, and an easy pace 4 miler, it really makes you realize just how much you love running (well that is if you love running)!
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