What the???? Today's run

Today's workout was 8 miles at 5:30 AM, humidity was around 75-80%.

Run went well, about a mile in, I decided to make this a fast progression run.

The hope was to improve on each mile split, by at least 10-20 seconds.

Some splits were in line, some were not.
Over all I was very pleased.

Here are the splits:

1. 10:29
2. 10:09 (Uphill)
3. 9:59
4. 9:37
5. 9:25
6. 8:49 (Uphill)
7. 8:50
8. 8:45

I know these splits are not earth shattering, but to me its justification that my training is headed in the right direction.

If the weather can stay very reasonable, I can see most runs around the low 9:10 mpm avg. But I do really have to get my eating figured out. I am pretty sure the reason for my real bad early miles is probably lack of fuel. I am going to have to experiment.

Todays Run: DUEL IN THE SUN

IT SUCKED, or at least part of it did!!

This is what I posted on today's daily over at http://www.runango.com/

Yesterday was a rest day, and absolutely did no running, even when the chance availed itself. My legs felt good after last week.But I just could not get out of the house this morning. When I finally did, I was smacked in the face with fog and humidity. Stumbled through a 11:00 first mile and was finding it hard to go any faster. I think I have to re-evaluate my calories. I am starting to think, I might just not be consuming enough. Slogged through second mile, third mile was OK, as was the fourth, and then it happened.

As I approached an intersection I came upon two other runners. One I see a lot, some guy who always seems to be running, in the rain, in the snow, in the heat. He wears a cotton tshirt old NB shoes and cotton socks. I guesstimated that he must put in close to 10-12 miles a day..everyday. But we always high five as we pass each other. One day when I have enough time I will probably tun around run with him and talk. The other guy looked to be trying to get into shape, he seemed to be slogging along. Long basketball type shorts and a cotton tank top with a marlin on the back. We were on opposite sides of the street and he was about 100 yards up in front. I figure that within a minute or so I should pass him. As I got closer he seemed to be picking up his pace and trying to stay ahead of me. I felt like a time trialist trying to pass his minuteman only to have him pick up some speed and make it difficult. This guy was trying to run faster to stay ahead of me. It looked at one point that he had half a step on me. After about a quarter mile of this, I decided to just pick up the pace, got a head and held the pace for the next 600 meters (according to Garmin my fastest pace was 5:46 and I have to assume it was at that point), by the time I made my right turn and took a sneak peak back, he was about 10 seconds back and looked to be sucking some serious wind. What would possess him to do that was beyond me. While Duel in the Sun it was not, it sure felt like it.My pace at this point is about 7:20, with about a mile left, I started to slow it down. Pace for mile 5 was about 7:59, which given the first two miles of my run I felt like crap, more then made up for it.

But I am starting to seriously have some real problems with the humidity; 85-90% at 5:30 AM is not a good.

I will probably try and get another run in later tonight, but fr now time to grab some breakfast.

Yes it was an exciting morning. Here are the splits:

1. 11:00
2. 10:09
3. 9:51
4. 9:33 (uphill)
5. 7:59
6. 4:42 (.5 mile)

Like I said before I can deal. I just need the weather to start cooperating.

NEW Shoes!!!

I have been needing new shoes for a while, and I had been sitting on a Dick's Sporting Goods Gift Card for over a month.

Over the weekend, I went and looked, and finally settled on a par of Adidas Uraha 2. They to be a "bargain" shoe with a retail of $49.99, they were on sale, so they wound up costing $39.99.
They were light, and seemed to be made of a very breathable material. They also had what seemed to be some more cushioning. From the info have been able to find on them (which has been very scarce..and leads me to believe they are bargain shoes) , they are for the neutral type of runner who requires some extra cushioning. THAT WOULD BE ME!!! I am a fairly heavy runner (5'8" 189lb) but I hate heavy shoes and have always preferred light weight shoes. Problem is that by 275 miles they are usually shot. So I am hoping I can get at least 325 miles at of these.

Why not by more expensive shoes you ask? For the same reason I just stated above. I go through shoes very fast, and usually there is not much difference in cushioning material on more expensive shoes, especially f you like them to be lightweight!

I broke them in by walking in them all day yesterday, and the this morning I took them out for there first miles. I am impressed so far. My feet felt good in them and they seemed OK. I figure I should have a verdict on them by next Sunday.

I also got a set of Asics socks (made by Catawaba SOX of Hickory,NC) and after one wear, I do like there fit. I always have a tough problem with blisters, heat and sock fit, and so far these managed to handle all three pretty good. Now mind you it was only a 5.5 mile run. I want to see how they do after a 14-20 mile run. At $12.00 for 2 pair, they are reasonable ( I paid $6.25 a piece for my Wright Socks and that was with a 20% discount!) Look for more reports on these soon.

Just a note, I hate to spend money on running equipment, and I always try to get deals. So whether its eBay, or the Nike Outlet, or the clearance rack at Target (BTW: Target has excellent running apparel from C9 by Champion.) To me I like it cheap, and then I wear it till it starts to fall apart.

Weekend Observations

After having time to digest my weekend runs, I have become very happy with what was accomplished.

On Saturday, I had intentionally decided to go slow because of the humidity and got a run in, that made me exhausted but allowed me t be recovered enough to go grocery shopping with the Missus in the afternoon.

On Sunday, the more I think about it, the more i realized that the intense humidity was doing a number on me even that early. Add to the fact that I could have eaten a little better the night before ( I had Cobb Salad) and gotten more sleep ( I had slept for 5 hours) and I would have probably felt a little better. that being said, the last 7 miles of the work out were absolutely amazing for me, given the conditions. I finished tired and hungry, but recovered fairly quick that I was contemplating doing another 4 at noon to make it over 60 miles (then the thunderstorms came) so over all after some time to think about I am very happy. Very, Very happy

The weekend runs

It was the best of both worlds.

Some parts of Sat and Sun runs were OK, some miles sucked!! The heat and humidity were horrible, and this was at 5 and 6 in the morning.

SATURDAYS RUN:

The splits:

1. 10:53
2. 10:31
3. 10:30
4. 10:06
5. 10:10
6. 9:49
7. 10:11
8. 10:00
9. 9:51
10. 10:07
11. 10:01
12. 9:59
13. 4:50 (.5 mile only)

I wasn't going to go had it was humid, so I just settled in for a very slow and sluggish run, tried to keep my splits close together. Legs felt real good afterwards, I really want a good cool weather spell to see what the legs can do.

I am starting to think a lot of my difficulties are in the fact I am not getting enough food. I have to really watch what I eat, and since I am trying to lose weight as well, this is not conducive to running a lot of miles. Getting over 45 miles a week, means have to start eating like a marathoner again..high carbs...which is not good if you are tying to lose 20 pounds.

Sunday, Definitely not a day in the park...

The splits:

1. 10:53 (same 1st mile split as yesterday, what is that about?)
2. 10:54
3. 11:00 (good lord, I feel like crap!!)
4. 10:40
5. 10:46(had a banana, hope it helps)
6. 9:49 (long incline, feeling very good)
7. 9:31
8. 9:52
9. 9:44
10. 9:46
11. 9:58 (OK, time to start cooling these legs down)
12. 9:27 (OK, just a little faster than I wanted)
13. 3:10 (.3 miles)

OK, if you take away the first 4 miles, I love this work out. I wanted to go easy, because of the humidity. But those splits are insanely slow!! Plus, it was 5 in the morning, very dark and scarcely lit road. there is a nature preserve to my right and I hear rustling from the deer and other critters in the woods. At one point I saw a deer duck into the woods, he wouldn't be the last. At mile 10 I startled 3 small deer and they pranced and darted into the woods.

This is Jersey Devil country and I will tell you that I was spooked until the sun came up. Plus since this is also a state highway, cars were zinging by at about 60-65 MPH

It wasn't until mile 6 that I started to feel very good. It was also at that point that I logged my 50th mile for this week; a new personal best for me. I am at 56.3 for the week and thinking about trying to squeeze another 4 in so I could get over 60, but the weather is turning very bad, thunderstorms are in the area and my legs probably need the rest. Sixty for the week can wait till next week. I am very happy with my training this week. Considering the humidity and how I felt, I feel very strong. Tomorrow will probably be a rest day.