Wow, what a difference a day makes....Sunday's long run

Nothing like getting up late, and knowing that this could only be the start of a potentially hot run again.

WOW, nothing could be more different. The weather is beautiful (after yesterday's scorcher, i.e. it was down pouring and it was still 90 degrees without any cooling effect, just becoming more humid)

This time before leaving the house ( at a late 7:10 AM) I have a peanut butter sandwich and a bowl of oatmeal (I hope this is enough to keep me fueled.)

I am also going to take water in starting at about mile 1.5 and then every mile and a half or sooner as needed.

The opening mile was a pedestrian 10:51, which seems to be very slow, but I am not taking a chance. I am hoping the other miles go as easy.
Here with my comments are the initial first miles:

1. 10:51 (very slow, but that's OK, weather is great,lets hope it stays this way)
2. 10:41 (10 seconds faster and all uphill, always seems to be the case)
3. 10:39 (still holding relative pace on this slightly flat/down stretch)
4. 10:07 (have to get back to 10:30, these fast miles may do me in..my stomach is starting to feel weird, hmmm)
5. 10:18 (decide to turn towards the high school track for a mile or two)
6. 10:04 (next 6.75 miles will be on the track)
7. 9:54 (huh these laps are well...boring)
8. 9:55 (I am starting to get too much gas, no open bathroom in site)
9. 10:13 (decided to add on and additional 3 miles)
10. 10:16 ( really may need a port-a-john soon, had to be teriyaki steak yesterday)
11. 10:02 (what would possess me to run 27 laps on a HS track??)
12. 10:04 (.5 mile on track, other .5 mile on gravel path from track to HS)
13. 9:24 (decide to make a run for McDonald's, I don't think I will make it, made it, feel so much better..TMI)
14. 9:59 (lets keep this nice pace, I am so glad I got more water at McDee's, I had been out)
15. 9:38 (Wow, amazing how great weather will make a run go so well.
16. 9:16 (nice way to finish last mile, I can see the sun is starting to heat things up, but I am done)
17. 4:42 (.5 mile) (nice way to finish)

Plan was for 16, I did 16.5, this was my first long run an a very long time. I thought I would feel very tired, but yet the legs are starting to recover..this is good!!

I am at 57.25 miles for the week, one better than last week, and considering all my ills, I am very happy. But being 3 miles from a new personal best is going to taunt me all day. I may hop on treadmill for a very easy 3 later after dinner. To finish this week over 60 would be great, and with next week being a cut back (probably around 45 miles) to get the legs fresh for Batsto, I am very happy with how they feel today. My average pace was 10:04, and with the last quarter being all sub 10 miles, means the fitness and legs are coming back. Next week should give me a very good indication of my true performance level. I am shooting for sub 24 minute 5K.

It is amazing how much better a run is in cool weather, it just boggles my mind. I am also very happy with finishing the week off with this run. Running on the track was very nice and not as boring as I thought. Although when I was starting to waiver, 6 hawks started to fly over head, circling, that was just weird.

I have to make sure that I eat enough the day before and before I leave the door. Not to concerned with bathroom stop, considering teriyaki /soy sauce gives me lots of gas. So I will chalk it up to that. Plus it also allowed me to refill my hydration pack, so I had more water to consume for the last 5 miles when it started to get hot.

Everything worked its way out this week, so I am happy, lets see what next week brings.

Saturday and it isn't a day in the park (8/4/2007)

Not much to say on this except that by 6 it was already feeling like 90+, thanks to humidity in the 90s, This run is not going to be good, and after yesterday's disaster I needed a good one.

And oh by the way, I plan on going to the lab after my run for a blood test, yep, I am insane, I have been fasting since last night, I am just asking for trouble. Plan is going to be for 14, I will be glad with 12. This run has all the makings of a disaster written all over it. Boy, I could not have been more correct. I wish I was wrong.

I took enough water, tried to maintain easy pace, but I ma cooked. My legs have no life left in them. This run was tough. And lets not forget that the run was for the most part an out and back, that rolled from mile to mile.

Lets see how the miles went

1. 10:40 (nice easy pace OK, this has potential)
2. 10:20 (OK, I picked up the pace on a uphill stretch, not good)
3. 10:09 (slightly downhill feeling OK, holding pace)
4. 9:53 (road goes down, feeling good, feeling too good)
5. 9:51 (road goes up now, slightly but up, I am going to pay for this pace)
6. 9:56 (now at the turn around I have to go in the opposite direction, pay time is coming)
7. 9:51 (OK going up and I am feeling too good, feel like I am starting to consume too much water)
8. 10:12 (uphill, hot, and I am almost out of water, and its getting hotter. Boy am I hungry)
9. 10:14 (time to change route, the idea of facing two miles of pretty good uphills is not appealing)
10. 12:11 (holding my own, and then a little over 9.5, I am forced to start walking, this is bad)
11. 10:25 (holding on, and finishing, my shoes are completely drenched in sweat as am I, its hot)

Avg of 10:21, so had I held a easy 10:30 pace, I would have been OK, but those middle fast miles did me in. More importantly not having anything to eat made the situation worse. I can't fool around with nutrition, if I don't fuel I am in trouble the whole run.

As a side note, the lab tech had a hard time finding my vein, shocker considering how dehydrated I was. I am shocked she was able to keep poking around till she found one.

Spent the rest of the morning at Build a Bear for a birthday party, then on the drive home, took detour and scouted directions to Batsto. Looks like next Sunday morning will be spent there for the Pig Iron 5K

Not overly happy with this run, but legs feel OK, they felt so good, I jumped around with the kids at the birthday party. I am going to try to eat enough today so tomorrow's run will not be so bad.

I need to finish the week off on a good note.

Here we go again...different day, same result (Friday's run 8/3/2007)

Last Fridays run I just chalked up to going out late in the day, not being properly hydrated and being a little hungry.

See when its hot and humid, you sweat more. I big guy like me (190lbs) will sweat more than say some a 160lb runner. Your body can only absorb about 7 ounces of water per hour, even though you might be sweating out 2-3 pounds per hour. All this has a very big effect on performance. Once you start to dehydrate, it can get ugly. Taste some salt on you lips and its really getting bad. If you don't fuel up before either, now you have no fuel and no cooling, get the picture... not good.

This week was going to be different, I tried to eat something before my run, and thought I had hydrated. Plus I was going to take fluids with me. I took 20 oz of 1/4 Powerade and the rest water. I was ready....NOT!!!!

But you see, I already screwed up and invited my good running buddy Murphy along with me, by going out at 1:30 for my run. Murphy likes midday runs, he also likes to make sure that you don't bring enough fluid with you. The less prepared you are the better for him.

One thirty, that was the same time, I went out last Friday, and LSO (Life Sucking Orb aka the Sun) was essentially at full strength. Half a mile into the run, I was drenched already, feeling good but drenched. This run was not going to be good. Plan was for 10 miles, I don't think that will be in the plans. At least Murphy hopes so....

Lets take a look at the splits and where everything went downhill

1. 9:52 ( OK too fast)
2. 9:58 (uphill in this heat, I am way too fast, slow the F down)
3. 10:00 (OK, your slowing down, not bad, this could be doable)
4. 10:04 (nice job so far, keeping the pace very close)
5. 13:36 (yeah the wheels came off, I had to walk for .5 mile, I hate to walk)
6. 11:10 (uphill, take it easy, out of fluid, have to get to the Wawa for more)
7. 12:51 (time include 2 minutes of being in Wawa getting more Powerade)
8. 10:35 (just trying to get done, Powerade is helping)
9. 2:35 (.25 mile)

OK, what did I learn, in really bad heat, nee more Powerade than water to replace electrolytes. I have to go very slowly. If I kept the first 4 miles at about 10:30 mpm, I think run would have gone better. Twenty ounces is not enough fluid for this heat (about 92 degrees), I also needed to have at least a liter of water in the hour leading up to my run.

But most importantly, I have to get the runs in early or late in the day, mid day is just way too hot. This might be the answer to these tough Friday runs.

Lets see what the weekend brings..

Thursday's run (8/2/2007)

Thursday I decided to wait till after dinner to go for my run, the weather had been unbearable but it stared to cool down as evening set in. So by 7 PM it was roughly about mid 80s and pretty well manageable humidity.

I set out to try and give my legs a break, by just trying to keep even pacing.

1. 9:47
2. 9:45
3. 9:43
4. 9:23
5. 9:23
6. 9:01
7. 9:08
8. 9:20

avg was 9:27 which was actually 4 seconds per mile faster than yesterdays run, but better news was that the legs felt great. I am very happy with my results so far. But my nemesis, LSO (Life Sucking Orb aka the Sun) is supposed to be in optimal form from Friday and through weekend. I am hoping I will not have a repeat of last Friday's disaster of a run. But for tonights run, I will bask in a good performance.

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.

Today's run

I am going to keep it simple...it was bad ,,,started off good, but idiot me didn't bring water along. It was in the 80s with humidity high also. I was dehydrated by mile 6. Plan was for 10, I revised it to 8 and cut it short at 7.5

1-9:47

2-9:31 (uphill I am going too fast)

3-9:37

4-9:47

5-10:05

6-11:41 (by 5.83 I was forced to walk time was 58:03)

7-14:46 (walked)

7.5-5:06 (yeah at least I managed to run the last half mile)

Not pretty but I learned my leason

I finally did it!!!!

Long time coming, but I finally did it.

I ran my first double!!!!

Since I first started running back in the 80s and since returning back, I have never run a double.

I just did. I ran 8 this morning, with relative effort, and I just ran another 5 with the same effort.

I tried to hold back the whole way, but the legs kept going. I literally had to slow down to what seemed like a crawl the last mile.

The splits:

1. 9:39
2. 9:27 (uphill)
3. 8:42(downhill)
4. 8:41
5. 9:21

I ran in my Nike Air Coos, and they felt great for once.

Now, here is my worry. I am planning on 10 miles tomorrow. After how well the legs felt this PM. I am worried that I may have put too much out. The splits (especially miles 3 & 4) were very fast for me, even though it was as if wasn't even straining. Lets see what the legs say tomorrow.

My run tomorrow might get rough!

Procrastination is a bitch

Between work being so damn busy, I did not post a team thread last week for my Team (Team 8--GO Crazy Eights!!) of the Mileage Game. This weeks has been just as busy, but right now I am really thinking of going for a run, which would make it my first double ever or doing my team post. I think I will do my team post tomorrow. My team mates will understand a double getting in the way. Looks like I will make the kids something to eat and then go off for a small run (maybe.)

Stay Tuned!

The Early Bird

First of all let me say, I hate getting up early. This morning I was up at 5:15 so I could be out the door at 5:30 (my boss was driving me in and she was picking me up at 7:20.) Plan was originally for 7 miles, but I guesstimated wrong and wound up with 8 miles as per Garmin. So out the door I went into the darkness. Legs felt heavy the first mile, but some how I managed to get through the first mile, second mile would be all uphill so Houston we "might" have a problem. But we didn't. The next miles flew by. I guess it must have been listening to Steve Runner's Phedippidations. He was talking about junk miles and there benefits. Right now the only thing I could think of them was that they are junk as there name applies. As I write this my legs feel great, so obviously going slow helped quite a bit.
Here are the splits:

1. 10:36
2. 10:03 (uphill)
3. 9:51
4. 9:12
5. 9:15
6. 9:05 (uphill)
7. 8:55
8. 8:44

I finished pretty strong, even though last mile and a half was spent trying to go slow.

So overall I felt good!!

Lets see what the legs will feel like tomorrow.

Today's Run...observations

OK, after struggling to get out of bed, I shortened my run from the planned 7 to 5.5 miles.
Right away I knew it was going to be good.

First mile is usually reserved for warming up, and I was feeling good from the moment I started. The second mile rolls and already I was settled into a good pace. The third starts going slightly downhill and then the last 1/3 of the mile it starts to climb, my pace was spot on and I was feeling good and comfortable. Mile 4 is almost at the "top" of this hill, it flattens for about 1/8 of a mile and then starts up again. Once again, pace seems very easy. By mile 5 I am starting to hold back, and it is hard. The last 1/2 mile is spent just trying to cool down. And trying is an understatement. It is hard, I want to go fast.

Over all it was 5.5 miles in about 50:25, or about a 9:10 pace, my fastest mile was mile 4 where I believe my pace was ~8:28 (for a uphill). I felt good the whole run, and it looks like everything is starting to come together. Lets see what tomorrow holds.

Ok, this is my first post

Lets see how this grand experiment goes.

I am going to religiously attempt to blog my daily training experience (and feelings on many subjects); but be warned I can go on some serious rants.

Right now I am just trying to get a great base of running going. I am still trying to get that elusive 50 mile week in, I have come close many times.

While I am not currently training for anything, my goal is to run a marathon in Spring of 2008.
So all these miles will be put to good use. I don't know if I want to run Ocean Drive (Cape May, NJ) or the NJ Marathon (Long Branch, NJ)

They each have there pros and cons. Although I do feel that I need to try and seek redemption at NJ, which was site of my first marathon as well as a very ugly second half of that race.
Here is the link to my race report that I posted on Running Times.

http://www.runningtimes.com/forum/showthread.php?t=1136

Ocean Drive is held at the end of March, so the possibility always exists for sever wind (and rain and snow) add to the fact the race is along the oceanfront and that possibility is very strong. NJM is last weekend in April, so the specter of heat, and humidity (plus the wind as it is also run partially by the oceanfront) is nothing compared to course design. Its two 13.1 mile loops and each loop seems to take on an identity of its own.

Stay tuned, this adventure may get bumpy.