I got up out of bed again at 4:30 this morning, of course I paid for it after the run and jumped right back in bed. It didn't feel too bad this morning, 81 degrees with humidity at 79% and a dewpoint of 69, and the sun was not out so that helped a lot too. This was a pretty slow and easy run, 5 miles in 51:53 with an average pace of 10:22 min/mile, haven't really ran that slow for 5 miles in quite some time. Elevation gain was 96 feet and loss was 95 feet, but the hills didn't come until almost mile 3.
I've got 9 miles to run Sunday, hopefully my legs will be up for it though after the run my right leg was hurting a little on the walk back to the house, mainly my knee and butt cheek. My splits were:
Mile 1 - 11:12
Mile 2 - 10:19
Mile 3 - 10:21
Mile 4 - 10:13
Mile 5 - 9:45
So I kept it relatively easy and slower than normal. though I don't like this slow but it didn't feel strenuous or exhausting which is a good thing as this was supposed to be an easy recovery run and that is what seemed to be.
Friday, June 28, 2013
Wednesday, June 26, 2013
This Morning's 7 Mile Progression Run
I actually got up and out the door by 4:25 this morning to do my run, it was 79 degrees and humidity was 89% but it wasn't awful since the sun was still down. My plan was 6.2 but I decided to go ahead and push it back up to 7 miles, but try and take it easy. I had a few sips of water and a real fruit strawberry popsicle before the run, and that helped. I also decided to weigh myself before I went out, at 139.2 lbs just because I was curious as to how much fluid I would lose during this run.
I ran the 7 miles in 1:07:35 with an average pace of 9:39 min/mile, and an elevation gain of 115 feet and a loss of 112 feet. Overall it went well, though I had to stop about 2 times other than for traffic when crossing 62 (twice), just to catch my breath and stop an oncoming side stitch.
My splits/laps were:
Mile 1 - 10:42
Mile 2 - 10:06
Mile 3 - 9:15
Mile 4 - 9:40
Mile 5 - 9:26
Mile 6 - 9:23
Mile 7 - 8:59
So overall, it was a nice progression run with probably a .3 mile walk afterwards to get to the house. I got in and immediately weighed myself at 136.6 lbs, so 2 lbs and 12 oz total was lost during the run I think. I'm wondering if it would be wise to take a small handheld bottle of water with me when my long runs reach 9 miles and up, especially during this warm weather and the crappy humidity.
I ran the 7 miles in 1:07:35 with an average pace of 9:39 min/mile, and an elevation gain of 115 feet and a loss of 112 feet. Overall it went well, though I had to stop about 2 times other than for traffic when crossing 62 (twice), just to catch my breath and stop an oncoming side stitch.
My splits/laps were:
Mile 1 - 10:42
Mile 2 - 10:06
Mile 3 - 9:15
Mile 4 - 9:40
Mile 5 - 9:26
Mile 6 - 9:23
Mile 7 - 8:59
So overall, it was a nice progression run with probably a .3 mile walk afterwards to get to the house. I got in and immediately weighed myself at 136.6 lbs, so 2 lbs and 12 oz total was lost during the run I think. I'm wondering if it would be wise to take a small handheld bottle of water with me when my long runs reach 9 miles and up, especially during this warm weather and the crappy humidity.
Monday, June 24, 2013
This Afternoon's 5 Miler
I wasn't able to get my run in this morning, it was raining cats and dogs and I knew that if I had gone out there I would have had my shoes and socks soaked before I got to the end of the driveway. So I had to wait until this afternoon, when the sun came out and the humidity went up but I knew I had to get out there and run. The temperature was 79 degrees with the humidity at 74%, and it wasn't a fun 79 degrees either.
I tried to keep myself slow and easy, but I felt more comfortable just under 10:00 min/mile. I ran 5 miles in 49:57 minutes with an average pace of 9:59 min/mile. I made sure to hydrate myself all day, and eat enough calories so that the heat and run wouldn't hurt me and it seemed to help.
My splits were:
Mile 1 - 10:11
Mile 2 - 10:06
Mile 3 - 10:01
Mile 4 - 9:49
Mile 5 - 9:48
Overall it wasn't a bad run, I wasn't dying like Saturday morning's run but of course I wasn't going as fast which is what an easy/recovery run is supposed to be like. Hopefully Wednesday I can get out in the morning and run, rather than wait until the afternoon/evening.
I tried to keep myself slow and easy, but I felt more comfortable just under 10:00 min/mile. I ran 5 miles in 49:57 minutes with an average pace of 9:59 min/mile. I made sure to hydrate myself all day, and eat enough calories so that the heat and run wouldn't hurt me and it seemed to help.
My splits were:
Mile 1 - 10:11
Mile 2 - 10:06
Mile 3 - 10:01
Mile 4 - 9:49
Mile 5 - 9:48
Overall it wasn't a bad run, I wasn't dying like Saturday morning's run but of course I wasn't going as fast which is what an easy/recovery run is supposed to be like. Hopefully Wednesday I can get out in the morning and run, rather than wait until the afternoon/evening.
Saturday, June 22, 2013
The Laufenfest 5k and the Color Run 5k
This isn't going to be a big race report, I am not really pleased with the results of this race, the humidity and heat and my mistake of where I stood at the start effected this race. The morning started out well, I had coffee and water but nothing else and I didn't feel that I would really need anything else. I knew it was going to be humid, and I figured I probably wouldn't PR due to that factor.
I got there early, went to the bathroom 3 times and then found a place in the mass at the start. I figured there'd be more people joining so I thought I was in the middle, I soon found out that I was in fact closer to the back and I wasted so much energy for the first half of the race zigzagging and going around other runners and walkers. I was pretty annoyed, and to make things more aggravating I had a side stitch threatening me the whole time. The temperature was 77 degrees with 84% humidity, and it was freaking miserable!
Around mile 2, I wanted to slow down and in fact I even wanted to stop but I kept going, I kept pushing it. My legs were in the race, my body wanted to push it and tear through but my heart and mind just wasn't in it this time, and that was driving me crazy. Even when I saw the finish, normally gaining some crazy amount of energy causing me to push harder, that didn't happen this time. I wanted to stop and walk, even just sit down. What was almost worse was I almost got ran over at the finish by two jerks I had passed just after mile 3, but I am not going to let that really bother me. I just about puked after crossing, but it didn't happen.
I ran the 3.1 miles in 26:02 with an average pace of 8:23 min/mile, about a minute slower than the Newburgh Rivertown Trail 5k, and over a minute slower than my goal was. I am going to do my best not to let this bother me, but it is hard because I wanted so badly to get under 25:00 for this one.
My splits were:
Mile 1 - 8:26
Mile 2 - 8:32
Mile 3 - 8:23
.1 - 7:58
Lessons I learned at this race, no more competitive races in June or July as I cannot handle the heat and humidity. Second lesson, no matter what, from now on I start closer to the leaders of the pack. I don't care how many people might have to pass me in the beginning, I am done wasting energy passing people.
The Color Blaze 5k was a walk, a hot, miserable 51 minute walk. At 11 in the morning it was 86 degrees and 62% humidity, sun out and it felt like 92 degrees. I can honestly say 3.1 miles sucks when you are walking it, and I couldn't believe the amount of people bringing infants and toddlers to this, walking them in strollers while they screamed and cried miserably the whole time. It was unbelievable! I don't know if I will do this again next year, just because of the heat. We went to Subway afterwards, and while changing my clothes in the bathroom I got sick, I probably experienced some sort of heat exhaustion or dehydration today, and it sucked.
Anyways, there are my two races today and another lesson to learn: don't do more than 1 race a day anymore.
I got there early, went to the bathroom 3 times and then found a place in the mass at the start. I figured there'd be more people joining so I thought I was in the middle, I soon found out that I was in fact closer to the back and I wasted so much energy for the first half of the race zigzagging and going around other runners and walkers. I was pretty annoyed, and to make things more aggravating I had a side stitch threatening me the whole time. The temperature was 77 degrees with 84% humidity, and it was freaking miserable!
Around mile 2, I wanted to slow down and in fact I even wanted to stop but I kept going, I kept pushing it. My legs were in the race, my body wanted to push it and tear through but my heart and mind just wasn't in it this time, and that was driving me crazy. Even when I saw the finish, normally gaining some crazy amount of energy causing me to push harder, that didn't happen this time. I wanted to stop and walk, even just sit down. What was almost worse was I almost got ran over at the finish by two jerks I had passed just after mile 3, but I am not going to let that really bother me. I just about puked after crossing, but it didn't happen.
I ran the 3.1 miles in 26:02 with an average pace of 8:23 min/mile, about a minute slower than the Newburgh Rivertown Trail 5k, and over a minute slower than my goal was. I am going to do my best not to let this bother me, but it is hard because I wanted so badly to get under 25:00 for this one.
My splits were:
Mile 1 - 8:26
Mile 2 - 8:32
Mile 3 - 8:23
.1 - 7:58
Lessons I learned at this race, no more competitive races in June or July as I cannot handle the heat and humidity. Second lesson, no matter what, from now on I start closer to the leaders of the pack. I don't care how many people might have to pass me in the beginning, I am done wasting energy passing people.
The Color Blaze 5k was a walk, a hot, miserable 51 minute walk. At 11 in the morning it was 86 degrees and 62% humidity, sun out and it felt like 92 degrees. I can honestly say 3.1 miles sucks when you are walking it, and I couldn't believe the amount of people bringing infants and toddlers to this, walking them in strollers while they screamed and cried miserably the whole time. It was unbelievable! I don't know if I will do this again next year, just because of the heat. We went to Subway afterwards, and while changing my clothes in the bathroom I got sick, I probably experienced some sort of heat exhaustion or dehydration today, and it sucked.
Anyways, there are my two races today and another lesson to learn: don't do more than 1 race a day anymore.
Wednesday, June 19, 2013
A 10k Progression Run this Morning.............
I got out the door just before 6 this morning, and took on 6.2 miles trying not to push myself too hard but still giving it some effort. It was about 66 degrees with humidity at 94%, and sunny. The first mile was sluggish, so I did my best to pick up the pace but keep it smart. I've got a serious race this Saturday morning that I just signed up for yesterday, a 5k that I really want to get under 25:00 minutes but I am not really sure if that will happen.
At mile 3 I paused and took a minute or two to breath, then start back up heading home. It took some effort this morning, and so I figure I'll rest the next two days so my body can be ready for the 5k race Saturday morning. I ran the 6.2 miles in 56:44 with an average pace of 9:09 min/mile, my splits were:
Mile 1 - 10:48
Mile 2 - 9:15
Mile 3 - 8:53
Mile 4 - 9:05
Mile 5 - 8:53
Mile 6 - 8:17
.2 Mile - 7:54
After this run I am going to take easy Thursday and Friday, avoiding a lot of walking, running or anything that works my legs. I need them well rested for Saturday even if I don't finish in the top 3 of my age group, or even the top 10 for that matter. I want a finish time below 25:00 minutes and that is all that matters.
At mile 3 I paused and took a minute or two to breath, then start back up heading home. It took some effort this morning, and so I figure I'll rest the next two days so my body can be ready for the 5k race Saturday morning. I ran the 6.2 miles in 56:44 with an average pace of 9:09 min/mile, my splits were:
Mile 1 - 10:48
Mile 2 - 9:15
Mile 3 - 8:53
Mile 4 - 9:05
Mile 5 - 8:53
Mile 6 - 8:17
.2 Mile - 7:54
After this run I am going to take easy Thursday and Friday, avoiding a lot of walking, running or anything that works my legs. I need them well rested for Saturday even if I don't finish in the top 3 of my age group, or even the top 10 for that matter. I want a finish time below 25:00 minutes and that is all that matters.
Monday, June 17, 2013
A Very Humid 4 Miler
Maybe my body needs 24 hours between my long run and my next recovery run, but this morning's run was sore and a bit exhausting. It doesn't help that I barely get much sleep anyways, but I got out there and I got 4 miles in. Originally I had planned for 5 but my calf and quads are complaining a little after yesterday's 8 miler so I just went with 4 instead.
I ran 4 miles in 42:30 with an average pace of 10:37 min/mile, elevation gain of 65 feet, loss of 70 feet. Temperature was at 72 degrees with a humidity of 100% and no wind, so in other words it was pretty freaking miserable to be honest. The first mile was slow, the second wasn't much faster and the 3rd was pretty much the same. The fourth mile was about 2 minutes faster than the 1st mile.
Mile 1 - 11:31
Mile 2 - 10:36
Mile 3 - 10:38
Mile 4 - 9:41
This has got to be my slowest easy/short recovery run in months, but I am not going to complain because I've got worry about my legs and how my body is doing rather than pushing myself. Plus, I ran 8 miles yesterday in 1:15:43 with an average pace of 9:22 min/mile so that makes up for this slow run today.
I ran 4 miles in 42:30 with an average pace of 10:37 min/mile, elevation gain of 65 feet, loss of 70 feet. Temperature was at 72 degrees with a humidity of 100% and no wind, so in other words it was pretty freaking miserable to be honest. The first mile was slow, the second wasn't much faster and the 3rd was pretty much the same. The fourth mile was about 2 minutes faster than the 1st mile.
Mile 1 - 11:31
Mile 2 - 10:36
Mile 3 - 10:38
Mile 4 - 9:41
This has got to be my slowest easy/short recovery run in months, but I am not going to complain because I've got worry about my legs and how my body is doing rather than pushing myself. Plus, I ran 8 miles yesterday in 1:15:43 with an average pace of 9:22 min/mile so that makes up for this slow run today.
Sunday, June 16, 2013
My 8 Mile Long run
I wasn't able to get my long run in this morning, I needed the sleep badly so I had to wait until tonight. I'll be honest and say I felt like crap just about the whole time, with a temperature of 79 degrees, humidity at 79% and barely any wind. I am just glad I got it over with, and I hope the 5 mile recovery run tomorrow morning goes nice and easy. I ran the 8 miles in 1:15:43 with an average pace of 9:22 min/mile, elevation gain of 177 feet and a horsefly chasing after me half the time.
My splits were:
Mile 1 - 9:51
Mile 2 - 9:32
Mile 3 - 9:51
Mile 4 - 9:49
Mile 5 - 9:38
Mile 6 - 9:34
Mile 7 - 9:09
Mile 8 - 8:19
Overall, it was a good pace for 8 miles and I am looking forward even more so to the Evansville Half Marathon this October. If I can manage a 9:22 min/mile pace in this awful humidity and temperatures, then I cannot wait to see what I can do in 40-55 degrees and like no humidity. Of course that is as long as I don't injure myself which can always happen. Either way, first 8 miles in a few weeks and it went well. Next weekend is the Color Blaze 5k at the 4H Center, I don't really plan on racing it but just enjoying it so I might try for a 6 mile long run later or before the race.
My splits were:
Mile 1 - 9:51
Mile 2 - 9:32
Mile 3 - 9:51
Mile 4 - 9:49
Mile 5 - 9:38
Mile 6 - 9:34
Mile 7 - 9:09
Mile 8 - 8:19
Overall, it was a good pace for 8 miles and I am looking forward even more so to the Evansville Half Marathon this October. If I can manage a 9:22 min/mile pace in this awful humidity and temperatures, then I cannot wait to see what I can do in 40-55 degrees and like no humidity. Of course that is as long as I don't injure myself which can always happen. Either way, first 8 miles in a few weeks and it went well. Next weekend is the Color Blaze 5k at the 4H Center, I don't really plan on racing it but just enjoying it so I might try for a 6 mile long run later or before the race.
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